"EDC"
Duration: 28:00
In a 28:00 Window:
20 V-ups
1:00 Moderate Row [RPE 6]
100 Meter Farmer's Carry
1:00 Moderate Row [RPE 6]
20 Alternating Dumbbell Snatches
2:00 EASY Recovery Bike
Dumbbells: 50 / 35 lbs
Score: Rounds Completed
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This is a 28-minute workout where the structure is to work HARD while you are working on the gym movements, and then slow the pace down and train recoverability during the rows and bike.
- One full round should take less than 9:00. Choose a v-up variation that you can complete in 1-3 sets, and a dumbbell weight that you can complete the farmer's carries unbroken and dumbbell snatches in no more than 2 sets.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows).
- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
- Bike: You can choose which type of bike to use.
- Intended Intensity: RPE 5-9
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 4 Rounds
STRATEGY
- Treat this like a flow workout. Stay relaxed and consistent. This isn’t a sprint but an opportunity to develop long-duration pacing and aerobic efficiency.
- The farmer’s carry is the limiter. Choose a DB grip that challenges you but doesn’t require more than one break per round. You can try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.
- Hold yourself to quality. Focus on clean V-ups, strong dumbbell snatch mechanics, maintaining posture during the carry, and good biking mechanics.
SUBSTITUTIONS
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-Ups
- Hollow Rocks
BIKE
- Row
- Ski
- Run
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 1:00 Farmer’s Carry March in Place
- 1:00 Farmer’s Carry Hold
DUMBBELL SNATCH
- Reduce Loading/Reps
- Dumbbell Hang Power Snatches
- Plate Ground to Overhead
- Kettlebell Swings at Same Weight
- Barbell Power Snatches, @weight(75/55)
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
MOVEMENT PREP
2 Rounds:
8 Alternating Dumbbell Snatches
10 V-ups or Tuck-ups
30m Farmer’s Carry
0:30 Bike or Row at RPE 4-5