"Metric System"
Duration: 30:00
On the 3:00 x 10 Sets [2 Rounds]:
Set 1: 50-Meter Burpee Broad Jump*
Set 2: 40 Single Dumbbell Push Press, 50 / 35 lb
Set 3: 300-Meter Shuttle Runs*
Set 4: 200-Meter Farmer's Carry*, 50 / 35 lbs
Set 5: 25/20 Calorie Echo Bike
* Complete in 10-Meter Segments
Score: Slowest Time at Each Station (Sum Total)
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This workout builds aerobic power through moderate-duration work bouts at high intensity across multiple movement patterns. The goal is consistency between both rounds and sets, aiming for quality and deliberate movement at each station.
- Choose weights/distances for all stations that take about 2:00 to complete, giving you about 1:00 of rest before the next movement.
- Work in a 10-meter course. 4x 10-meters for burpee broad jumps, 30x 10-meters for shuttle runs, 20x 10-meters for farmer's carry.
- Burpee Broad Jump: Start standing. Place your hands on the ground within 1 foot of your feet and perform a burpee, ensuring your chest and thighs touch the floor. As you stand up (either stepping or jumping), your feet may not advance past the position of your hands. With feet parallel, perform a two-footed broad jump forward, landing with control before beginning the next rep.
- Push Press: Complete 20 reps total on each arm, alternating every 5 reps.
- 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.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). 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 6-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 9-10 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- The intent of this workout is to work hard while you are working; however, this is not a sprint. Push your pace, but stay in control. We want to be able to repeat our splits in the second round.
- Burpee broad jumps are new for a lot of people, so focus on finding a good rhythm. We have found that stepping up with one foot to your hand at a time allows you to carry your momentum from your second foot into your jump. Do not try to jump a max distance - it should be about a 70% effort jump forward.
- During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off.
SUBSTITUTIONS
BURPEE BROAD JUMPS
- 15 Burpee Box Jumps
- 15 Burpee Box Step-ups
- 15 Burpees to a Target
- 30 Box Jumps
DUMBBELL PUSH PRESS
- Reduce Loading/Reps
- Sub Kettlebell
- 40 Barbell Push Press, @weight(65/45)
- Dumbbell Strict Press
- Kipping Handstand Push-ups
30 SHUTTLE RUNS
- 400m Run
- 2:00 Moderate-Hard Effort on Treadmill/Runner
- 500/450m Row
- 1,000/900m Bike Erg
- 400/360m Ski
- 25/20 Calorie Echo Bike
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 2:00 Farmer’s Carry March in Place
- 2:00 Farmer’s Carry Hold
20/16 CALORIE ECHO BIKE
- 800/720m Bike Erg
- 400/360m Row
- 320/290m Ski
- 400m Run
- 2:00 Moderate-Hard Effort on Treadmill/Runner
- 30 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
5:00 Easy Bike*
*On The Minute:
Min 1: 10-Meter Burpee Broad Jump
Min 2: 5 Single Dumbbell Push Press (each side)
Min 3: 50-Meter Shuttle Runs
Min 4: 30-Meter Farmer's Carry