"Long Way Round"
Duration: 30:00
3 Rounds For Time:
1,000 Meter Run
20 Burpee Box Jumps (24"/20")
30 Thrusters, 45 / 35 lb
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Today is a long grinder that you can start quickly. Aim to complete each round in under 9:00. The general target time for each movement is 5:00 for the run, and 2:00 for both the burpee box jumps and thrusters.
- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.
- Intended Intensity: RPE 6-7
- Target Loading: Very Light
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 21-27 Minutes
* If time-capped, add 1s for every incomplete rep. 100m = 1 rep.
STRATEGY
- This is a BIG workout. Come out at a conservative pace and pick up the intensity with each successive round.
- Each round, find one area that you can make more efficient or pick the pace up on. You might even be able to take fewer breaks, for example.
- The burpee box jumps are easily the one place that you can waste the most amount of time, so if anything, focus on making those crisp and efficient.
SUBSTITUTIONS
1,000M RUN
- 6:00 Time Cap
- 1,250/1,125m Row
- 1,000/900m Ski
- 60/50 Calorie Echo Bike
- 2,500/2,250m Bike Erg
- 5:00 Moderate Effort on Treadmill/Runner
BURPEE BOX JUMPS
- Reduce Box Height
- Burpee Box Step-Ups
- Burpees Only
- Box Jumps Only
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(25/15)s
- Wallballs
- 60 Air Squats
TEAM VERSION:
[TEAMS OF 2]
3 Rounds For Time:
1,000 Meter Team Run
30 Burpee Box Jumps (24"/20")
50 Thrusters, @weight(45/35)
* Run together, then...
* Both partners advance to the BBJs and complete 30 reps total. One partner works at a time.
* Both partners advance to the thrusters upon completion of the BBJs.
MOVEMENT PREP
1 Round:
500m Row
7 Burpee Box Jumps
10 Thrusters