"Long Island"
Duration: 30:00
AMRAP 30:
5 Deadlifts, 275 / 185 lb
10 Box Jumps (24"/20")
12/10 Calorie Echo Bike
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Every 5-minute window begins with a 400 meter run. With the remaining time, work through as many rounds of the deadlifts/box jumps/bike as you can. Pick up where you left off when you return from the run.
- Choose a run distance that takes 2:30 or less to complete. The deadlift weight should be challenging, but completed unbroken throughout. Choose a bike calorie number that takes about 1:00 or less to complete.
- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 8-12 Rounds
STRATEGY
- 30 minutes is a long time, so pace this workout steadily from the beginning and don't come out too hot on your first run. You want to be able to finish the run and be able to pick up the deadlift bar right away.
- This is a moderate-heavy deadlift, so be sure to set up and brace well. Don't compromise your form here to get a better score. We want sound reps.
- Work smoothly through the deadlifts, box jumps, and bike while keeping transitions deliberate.
- Approach the 400m run at a moderate pace that allows you to get right back to work on the AMRAP.
SUBSTITUTIONS
DEADLIFT
- Reduce Loading/Reps
- Sub Dumbbells or Kettlebells
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 20 Squat Jumps
- 20 Jumping Lunges
- Alternating Single-leg Squats (Pistols)
- 20 Reverse Lunges
- Broad Jumps
12/10 CALORIE ECHO BIKE
- 1:00 Moderate Effort
- 15/12 Calorie Row
- 12/10 Calorie Ski
- 15/12 Calorie Bike Erg
- 15 Burpees
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
TEAM VERSION:
[TEAMS OF 2]
AMRAP 30:
5 Deadlifts
10 Box Jumps
12/10 Calorie Echo Bike
Switch After:
400 Meter Run
* P1: Run
* P2: AMRAP of Deadlifts/Box/Bike
* Switch After 400 Meter Run
* Pick up Where Partner Left Off
MOVEMENT PREP
2 Rounds:
100m Run
2 Deadlifts
4 Box Jumps
6/4 Calorie Bike