"Out The Window"
Duration: 29:00
[3 Rounds]:
4:00 AMRAP:
600 Meter Run
Max Dumbbell Front Rack Forward Lunges
Directly Into...
3:00 AMRAP:
400 Meter Run
Max Dumbbell Strict Press
Directly Into...
2:00 AMRAP:
200 Meter Run
Max 10-Meter Dumbbell Front Rack Carries
• Rest 1 Minute After All 3 AMRAPs Are Completed
Dumbbells: 35 / 25 lbs
Score: Lowest Lunge + Press + Carry Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This 29-minute workout features descending AMRAPs, pairing runs with max-effort dumbbell movements that will tax your upper back and shoulders.
- Workout Flow: Complete the three AMRAPs back-to-back (9 minutes straight of work). Rest one minute, and repeat for a total of 3 big rounds.
- Choose run distances that give you at least 1:00 on each of the dumbbell movements. Use two dumbbells for each movement. The dumbbells should be light enough to allow you to hang on for the majority of the time remaining in each AMRAP. When the dumbbell is in the front rack, both hands should remain under the handles of the dumbbell throughout.
- Front Rack Lunges: Use two dumbbells held in the front rack position. Each lunge forward is one rep. Perform these in place (not walking). Alternate legs every rep.
- Front Rack Carry: Hold a stable core and bring your forearms together as much as possible (though they won't actually touch). You should feel the burn across your upper back and shoulders. Every 10-meter carry = 1 rep.
- Intended Intensity: RPE 6-7
- Target Loading: Light
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 35-70 Reps
STRATEGY
- You will run longer than you will work on the other movements. That means this is a running-focused workout.
- Aim to run at your fastest pace that allows you to get right to work on the movements in the gym.
- Ideally, you can maintain work for the remainder of each interval once you complete the run. But you may need to take a single, strategic break to allow you to be fresher to get right onto the run.
SUBSTITUTIONS
[MEN] 600-400-200 METER RUN
- 3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
- 750-500-250m Row
- 600-400-200m Ski
- 1,500-1,000-500m Bike Erg
- 36-25-12 Calorie Echo Bike
- 48-32-16 Shuttle Runs (1 rep = 10m)
- 45-30-15 Burpees
[WOMEN] 600-400-200 METER RUN
- 3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
- 675-450-225m Row
- 540-360-180m Ski
- 1,350-900-450m Bike Erg
- 30-20-10 Calorie Echo Bike
- 48-32-16 Shuttle Runs (1 rep = 10m)
- 45-30-15 Burpees
DUMBBELL FRONT RACK LUNGE
- Reduce/Remove Loading
- Dumbbell Farmer’s Carry Lunge
- Sub Barbell, @weight(65/45)
- Sub Kettlebells
- Sub Plate Held at Chest
- Reverse Lunges
DUMBBELL STRICT PRESS
- Reduce Loading
- Sub Barbell, @weight(65/45)
- Sub Kettlebells
- Dumbbell Push Press
- Strict or Kipping Handstand Push-ups
FRONT RACK CARRY
- Sub Barbell, @weight(65/45)
- Sub Kettlebells
- Sandbag or D-Ball Carry
- Farmer’s Carry
- Front Rack March Steps
- Front Rack Hold
TEAM OF 2 VERSION:
AMRAP 24:
[Partner 1]:
400 Meter Run
[Partner 2]:
18 Dumbbell Forward Lunges
12 Dumbbell Strict Press
Max 10-Meter Dumbbell Front Rack Carries
* Hold Dumbbells in the Hang Position
* Switch When Runner Returns
* Score: Total Front Rack Carries
MOVEMENT PREP
400m Run
1 Round:
10 Front Rack Forward Lunges
5 Strict Press
3 x 10-Meter Front Rack Carries