"Instant Replay"
Duration: 30:00
On the 6:00 x 5 Rounds:
200 Meter Run, 15 V-ups
200 Meter Run, 100 Meter Farmer's Carry
200 Meter Run, 6 Devil Press
Dumbbells: 50 / 35 lbs
Score: Slowest Round
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This full-body workout blends cardio with a series of dynamic movements, never allowing for much reprieve. The interval timeframe of each round is aggressive, and some people will have a challenging time completing rounds in the intended timeframe. Each movement should take 1:00 or less to complete. Adjust your weights/reps accordingly.
- 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). We are aiming to complete this carry in less than 1:00. If you cannot achieve that, please adjust your weight.
- Devil Press: Use two dumbbells. With your hands on the dumbbells, burpee between the dumbbells (chest must touch the ground), then stand up with the dumbbells and bring them overhead to a locked-out position. You can swing the dumbbells between your legs or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 4:30-5:30
* If time-capped, add 1s for every incomplete rep. 100m = 1 rep.
STRATEGY
- This workout can be approached in a couple of ways: hard and fast as intervals, or steadily and controlled as one continuous workout.
- If you want a more continuous workout, start at a moderate pace, moving consistently and steadily to come in just under the time cap of each round. You will need to be deliberate with your movement and transitions.
- If you want harder intervals, find ways to push the pace, be it on the run, gym movements, or both. This will give you more rest between rounds... and you will need it!
SUBSTITUTIONS
200M RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 0:50 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-Ups
- Hollow Rocks
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 1:00 Farmer’s Carry March in Place
- 1:00 Farmer’s Carry Hold
DEVIL PRESS
- Reduce Reps/Loading
- Double Dumbbell Power Snatch
- Double Dumbbell Burpee Deadlift
- Alternating Single-Arm Devil Press
- Alternating Dumbbell Snatch
- Kettlebell Swings, @kettlebell(53/35)
- Burpee To Target
TEAM OF 2 VERSION
AMRAP 30:
[Partner 1]:
15 V-ups
100 Meter Farmer's Cary
6 Alternating Single-Arm Devil Press
[Partner 2]:
400 Meter Run
* Switch Upon Completion Of Both Stations
MOVEMENT PREP
400m Run
Into...
2 Rounds:
6 Toes To Bar
20 Meter Farmer's Carry
3 Devil Press