"Whoa, Nelly!"
Duration: 30:00
5 Rounds For Time:
600 Meter Run
20 Box Jumps (24"/20")
20 Kettlebell Swings, 53 / 35 lb
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We've got a gritty mix of full-body conditioning today. Pace the run, stay smooth on the jumps, and aim for unbroken kettlebell swings if possible. Choose distances, reps, and variations that allow you to complete rounds in 6:00 or less.
- 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.
- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-25 Minutes
* If time-capped, add 1s for every incomplete rep. 200m run = 1 rep.
STRATEGY
- This is a long, gritty workout, so you will want to start at a sustainable pace that almost seems too easy to start -- You should feel very in control.
- As you progress through the workout, each round should feel a little harder to maintain the pace you originally started with. If done right, the final round should be challenging, but you should be able to maintain the pace you set.
SUBSTITUTIONS
600M RUN
- 3:45 Time Cap
- 750/675m Row
- 600/540m Ski
- 36/30 Calorie Echo Bike
- 1,500/1,350m Bike Erg
- 3:00 Moderate Effort on Treadmill/Runner
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 40 Squat Jumps
- Alternating Single-leg Squats (Pistols)
- 40 Reverse Lunges
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches, @dumbbell(25/15)
- Barbell Hang Power Snatches, @weight(45/35)
- Russian Kettlebell Swings
MOVEMENT PREP
2 Rounds:
200m Run
5 Box Jumps
5 Kettlebell Swings