"Long Time Coming"
Duration: 30:00
30:00 AMRAP:
10 Strict Pull-ups
20 x 10-Meter Farmer's Carries, 50 / 35 lbs
30 Hand-Release Push-ups
40 x 10-Meter Shuttle Runs
50 Sit-ups
Score: Rounds + Reps
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: Pacing and smart breaks will be important in this long, grindy AMRAP. Choose reps/weights/variations that allow you to complete a full round in 10 minutes or less.
- 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.
- 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 your hips do not pike up or sag down as you push yourself up into a fully locked-out position.
- 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.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 3+ Rounds
STRATEGY
- Treat this as a long, steady grind. Approach all movements at a pace you can sustain for a full 30 minutes.
- Pull-ups: Break early to protect your arms for the carries, push-ups, and fatiguing late in the workout.
- Push-ups: To maximize your time, consistent, small sets will likely be your best bet to avoid hitting failure and significantly slowing down. To maximize muscular endurance improvements, perform larger sets, taking each working set to 2-3 reps shy of fatigue.
- Shuttle Runs: Run at a sustainable aerobic pace. At the 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
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/Distance
- Sub Kettlebells or Plates
- 2:00 Farmer’s Carry March in Place
- 2:00 Farmer’s Carry Hold
HAND-RELEASE PUSH-UPS
- Reduce Reps
- Regular Push-Ups
- Box Push-Ups (Hands Elevated)
- Dumbbell Bench Press
- Dumbbell Floor Press
40 SHUTTLE RUNS
- 400m Run
- 2:00 Moderate Effort on Treadmill/Runner
- 500/450m Row
- 1,000/900m Bike Erg
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 40 Burpees
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
MOVEMENT PREP
2:00 Easy Jog or Bike
10 Ring Rows
10 Push-ups
10 Sit-ups
1 Round:
3 Strict Pull-ups
4 x 10-Meter Farmer’s Carries
5 Hand-Release Push-ups
6 x 10-Meter Shuttle Runs
7 Sit-ups