STIMULUS
- Overview: This descending workout combines running with a challenging triplet that will test your threshold and runability.
- Workout Flow: 4 rounds of the triplet, 800m run, 3 rounds of the triplet, 600m run...
- Choose a dumbbell weight and pull-up variation you can complete unbroken throughout. The run distances should take about 4-3-2-1 minutes, respectively.
- Dumbbell Front Squats: Use two dumbbells.
- Intended Intensity: RPE 6-7
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 22-25 Minutes
* If time-capped, add 1s for every incomplete rep. 200m run = 1 rep.
STRATEGY
- The triplet is where the most focus on this workout is required. You will likely spend equal time on the triplet as you will running, so you must be engaged.
- Ideally, the triplet movements are performed unbroken as often as possible, with the exception of the strict pull-ups likely being broken into two sets strategically from the beginning.
- Keep a steady effort on the run, understanding you will likely be able to increase your speed on the back half of the run as your heart rate stabilizes.
SUBSTITUTIONS
DOUBLE DUMBBELL FRONT SQUATS
- Reduce Loading
- Barbell Front Squats, @weight(95/65)
- Single Dumbbell Front Squats
- Goblet Squats
- 10 Air Squats
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
BURPEES
- Same Calorie Row, Ski, or Bike Erg
- Push-Ups
- No Push-Up Burpee
- 10 Mountain Climbers
- Box Jumps
[MEN] 800-600-400-200 METER RUN
- 5:00-3:45-2:30-1:15 Time Caps
- 4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
- 1,000-750-500-250m Row
- 800-600-400-200m Ski
- 2,000-1,500-1,000-500m Bike Erg
- 50-36-25-12 Calorie Echo Bike
[WOMEN] 800-600-400-200 METER RUN
- 5:00-3:45-2:30-1:15 Time Caps
- 4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
- 900-675-450-225m Row
- 720-540-360-180m Ski
- 1,800-1,350-900-450m Bike Erg
- 40-30-20-10 Calorie Echo Bike
TEAM VERSION:
[TEAMS OF 2]
AMRAP 9:
800 Meter Team Run
Max Rounds Triplet
Directly Into...
AMRAP 7:
600 Meter Team Run
Max Rounds Triplet
Directly Into...
AMRAP 5:
400 Meter Team Run
Max Rounds Triplet
Directly Into...
AMRAP 3:
200 Meter Team Run
Max Rounds Triplet
* Alternate Triplet Movements w/ Partner
* Pick up Where You Left Off After Run
Triplet:
5 Dumbbell Front Squats, @dumbbell(50/35)s
5 Strict Pull-ups
5 Burpees
Score: Rounds + Reps
- Notes: Run together with your partner and complete max rounds of the triplet with time remaining in each AMRAP. You'll alternate like this - P1: 5 front squats, P2: 5 strict pull-ups, P1: 5 burpees, P2: 5 front squats... Choose weights and variations for all movements you can complete unbroken throughout. Pick up where you left off following the run. Ex: If you got through 3 front squats, the partner who was on that station will do 2 reps to complete the 5 reps. Mark a round after each set of burpees is completed. Both partners must be back for the triplet work to begin.
- Intended Intensity: RPE 6-7
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 10-20 Rounds