"The 1"
Duration: 24:00
5 Rounds:
1:00 of Dumbbell Bench Press
1:00 of 10-Meter Shuttle Runs
1:00 of Strict Pull-ups
1:00 of 10-Meter Farmer's Carries
1:00 of Rest
Dumbbells: 50 / 35 lbs
Score: Sum of Lowest Reps at Each Station
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: Today, we are going to find out just how much work we can complete in 1 minute. With your score being the sum of your lowest score at each station, make sure you strategize and pace well so you don't have major fall off by the final round.
- Choose a bench press weight you can do for 15+ reps and a pull-up variation you can do for 10+ reps each round.
- Shuttle Runs: Every 10-meter segment = 1 shuttle run rep (down & back = 2 reps). At each turnaround, only one foot and one hand must touch the ground over the line.
- Strict Pull-ups: Ensure full range of motion. Your chin must pass over the bar, and your elbows should be fully extended at the bottom. Use an overhand grip with palms facing away from you.
- Farmer's Carry: Hold two dumbbells at your sides. Every 10-meter segment = 1 rep (down & back = 2 reps). At each turnaround, only one foot must touch the ground over the line.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 50-80 Reps
STRATEGY
- Work for as long as you are able to keep a fast cycle rate. Once you see a fall off in your cycle rate, take a quick break.
- Work up to the final few seconds of each minute. Stopping 5-10 seconds early for a break reduces the total score by more than you'd think. Instead, work continuously at a sustainable pace and effort each minute.
- If your heart rate is getting out of control, use the farmer's carries or shuttle runs to bring your breathing and heart rate back under control.
SUBSTITUTIONS
DUMBBELL BENCH PRESS
- Reduce Loading
- Sub Barbell, @weight(95/65)
- Floor Press
- Hand-Release Push-ups
- Weighted, Deficit, or Normal Push-Ups
SHUTTLE RUNS
- Calories on Any Machine
STRICT PULL-UPS
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Dumbbell or Barbell Bent Over Rows
FARMER’S CARRY
- Reduce Loading
- Sub Kettlebells or Plates
- Farmer’s Carry March in Place
- Farmer’s Carry Hold
MOVEMENT PREP
10 Dumbbell Bench Press
6 Shuttle Runs (10-Meters)
6 Strict Pull-ups
5 Farmer's Carry Segments (10-Meters)
5 Dumbbell Bench Press
2 Shuttle Runs (10-Meters)
2 Strict Pull-ups
3 Farmer's Carry Segments (10-Meters)