"Traveler"
Duration: 30:00
For Time:
20 Hand-Release Push-ups
20 Hang Power Cleans, 95 / 65 lb
800 Meter Run
20 Push Press, 95 / 65 lb
20 Hand-Release Push-ups
Rest 2:00
15 Hand-Release Push-ups
15 Hang Power Cleans, 115 / 85 lb
600 Meter Run
15 Push Press, 115 / 85 lb
15 Hand-Release Push-ups
Rest 2:00
10 Hand-Release Push-ups
10 Hang Power Cleans, 135 / 95 lb
400 Meter Run
10 Push Press, 135 / 95 lb
10 Hand-Release Push-ups
Rest 2:00
5 Hand-Release Push-ups
5 Hang Power Cleans, 155 / 105 lb
200 Meter Run
5 Push Press, 155 / 105 lb
5 Hand-Release Push-ups
Time Cap: 30 Minutes
Score: Total Time (Including Rest)
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This descending ladder features increasing barbell weights and decreasing reps each round, with a solid 2:00 of rest between rounds. Your score is your total overall time, including the rest periods. Keep in mind that you'll end up completing 100 total reps of push-ups, 50 hang power cleans, and 50 push press.
- Choose weights you can complete all rounds of the barbell within 2 sets. To be under the time cap, rounds should be completed in 9-7-5-3 minutes or less, respectively. With the 6 minutes total of rest built in, this adds up to 30 minutes total.
- Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.
- Intended Intensity: RPE 6-7
- Target Loading: Light, Light-Moderate, Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 23-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Today's workout is all about maintaining a steady pace. Take breaks where you need to so that you remain in control of your pace and effort.
- Most people will want to break the first 2 rounds of hang power cleans and push press into two sets, then fight to go unbroken on the final two sets.
SUBSTITUTIONS
HAND-RELEASE PUSH-UPS
- Reduce Reps
- Regular Push-Ups
- Box Push-Ups (Hands Elevated)
- Dumbbell Bench Press
- Dumbbell Floor Press
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells
- Kettlebell Swings
- Deadlifts
PUSH PRESS
- Reduce Loading
- Sub Kettlebells or Dumbbells
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups
[MEN] 800-600-400-200 METER RUN
- 4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
- 1,000-750-500-250m Row
- 800-600-400-200m Ski
- 2,000-1,500-1,000-500m Bike Erg
- 50-36-25-12 Calorie Echo Bike
[WOMEN] 800-600-400-200 METER RUN
- 4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
- 900-675-450-225m Row
- 720-540-360-180m Ski
- 1,800-1,350-900-450m Bike Erg
- 40-30-20-10 Calorie Echo Bike
MOVEMENT PREP
10 Hand-Release Push-ups
5 Hang Power Cleans
200m Run
5 Push Press
5 Hand-Release Push-ups