"All Hands On Deck"
Duration: 30:00
On the 6:00 x 5 Rounds:
400 Meter Run
30 Alternating Dumbbell Snatches, 50 / 35 lb
25 Push-ups
Score: Slowest Round
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: The goal is to complete each round of run, snatches, and push-ups as fast as you can, but you will need to manage fatigue during each round so you don't get stopped in your tracks on the push-ups.
- Choose weights/reps/variations that allow you to complete rounds in 5:00 or less, giving you at least 1:00 of rest between rounds.
- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
- Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 4-5 Minutes
STRATEGY
- The pace on each run should start hard and fast for the first 200m. After that, if you are concerned that your heart rate will be too high for the push-ups, slow down the back half of the run a little to manage fatigue.
- If your push-ups are fatiguing, plan to break the dumbbell snatches to lower your heart rate a little.
- This is a controlled environment where we can push our limits on the push-ups. Do your best to keep constant movement while you are working, taking each working set until you feel a rep start to slow. Rest a moment, then continue on.
SUBSTITUTIONS
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
DUMBBELL SNATCH
- Reduce Loading/Reps
- Dumbbell Hang Power Snatches
- Plate Ground to Overhead
- Kettlebell Swings at Same Weight
- Barbell Power Snatches, @weight(65/45)
- Empty Barbell Hang Power Snatches
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- 40 Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
[TEAMS OF 2 VERSION]
On the 6:00 x 5 Rounds:
400 Meter Team Run
30 Synchro Dumbbell Snatches
20 Push-ups (Each)
* Run Together
* Synchronize at Top of Snatch
* Each Partner Completes 20 Push-ups at the Same Time
MOVEMENT PREP
200m Run, then..
2 Rounds:
6 Dumbbell Snatches
6 Push-ups