"Go Long!"
Duration: 30:00
For Time:
50 Goblet Squats, 50 / 35 lb
400 Meter Run
21 Strict Pull-ups
800 Meter Run
21 Strict Pull-ups
400 Meter Run
50 Goblet Squats, 50 / 35 lb
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This grindy chipper with bookend symmetry tests leg stamina, strict pulling strength, and aerobic capacity.
- All of the stations other than the 800-meter run should take 2-3 minutes to complete. The 800-meter run should take around 4-5 minutes.
- Goblet Squats: Hold one dumbbell vertically at your chest. Your hands should grip one head of the dumbbell. Alternatively, you can hold a kettlebell at your chest.
- Intended Intensity: RPE 6-8
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Transitions: Have a plan. Don’t stand still staring at the equipment. Pick up the dumbbell, get to the bar, and just start the next set. Smooth transitions will add up to minutes saved.
- Treat the first goblet squats as a controlled effort, not a fast effort, to set up the rest of the workout. If you push these too fast, it will be hard to recover from, and the rest of the runs will be a challenge.
- Push the runs at a steady pace so you don't redline. You want to be able to get back to any movement and start your set within 10 seconds.
- Break up the pull-ups well before your set fatigues. If you take a set to near failure, you will be forced to break for a long period of time.
SUBSTITUTIONS
GOBLET SQUATS
- Dumbbell Front Squats
- Barbell Front Squats, @weight(45/35)
- Spanish Squats
- Lunges
- 100 Air Squats
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
400M RUN
- 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)
- 30 Burpees
800M RUN
- 1,000/900m Row
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 4:00 Moderate Effort on Treadmill/Runner
- 64 Shuttle Runs (1 rep = 10m)
- 60 Burpees
[TEAMS OF 2 VERSION]
For Time:
50 Synchro Goblet Squats
400 Meter Team Run
21 Strict Pull-ups (Each)
800 Meter Team Run
21 Strict Pull-ups (Each)
400 Meter Team Run
50 Synchro Goblet Squats
Time Cap: 30 Minutes
- Notes: Synchronize at the top of each front squat. Athletes can be completing strict pull-ups at the same time, but can't start the next station until both athletes are done with the 21 reps.
- Target Score: 20-25 Minutes
MOVEMENT PREP
10 Goblet Squats
5 Pull-ups
100m Run
5 Goblet Squats
3 Pull-ups
100m Run