"Sum-thin' Else"
Duration: 30:00
[On the 00:00]
For Time:
1,600 Meter Run
[On the 10:00]
For Time:
100 Kettlebell Swings, 70 / 53 lb
[On the 20:00]
For Time:
600 Meter Farmer's Carry, 50 / 35 lbs
Time Cap: 30 Minutes
Score: Sum Total of 3 Times
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This workout is a three-part test, hitting running, hinging, and grip strength. The 10-minute windows each train something different: your mile threshold to start, muscular endurance with high-rep heavy kettlebell swings, and a long farmer’s carry that will burn the forearms and strengthen your posture.
- Choose weights/distances/variations that allow you to complete all stations in 9:00 or less, giving you at least 1:00 rest between efforts.
- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.
- 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 no more than 10 sets. If you cannot achieve that, please adjust your weight.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Pace the run at about 85-90% effort. It should feel fast, but sustainable. This is your threshold. You want to be decently recovered going into the kettlebell swings.
- Break the kettlebell swings early (sets of 10-20) to avoid having your grip blow up before the carry. A fast cycle rate with quick, frequent breaks will pay off well here.
- Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip. Plan for short breaks every 100-150m if you need to shake out your hands and help you maintain good posture.
SUBSTITUTIONS
1,600 METER RUN
- 2,000/1,800m Row
- 1,600/1,440m Ski
- 100/80 Calorie Echo Bike
- 4,000/3,600m Bike Erg
- 8:00 Moderate-Hard Effort on Treadmill/Runner
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches, @dumbbell(35/25)
- Barbell Hang Power Snatches, @weight(65/45)
- Russian Kettlebell Swings
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 6:00 Farmer’s Carry March in Place
- 6:00 Farmer’s Carry Hold
MOVEMENT PREP
200m Run
10 Kettlebell Swings
100m Farmer's Carry
100m Run
5 Kettlebell Swings
50m Farmer's Carry