"The Fourth Wall" [30-MIN]
Duration: 30:00
4 Rounds For Time:
20 Wallballs, 20 / 14 lb to 10/9 ft
500/450 Meter Row
20 Double Dumbbell Power Snatches, 35 / 25 lbs
15/12 Calorie Echo Bike
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This is a classic full-body Saturday grind. The variety of movements keeps things mentally and physically engaging while the volume builds your aerobic capacity. Strive to keep a steady, consistent pace throughout.
- Choose weights/reps/distances that allow you to clear each round in 7:00 or less.
- Double DB Snatches: Use two dumbbells. The rep starts from the floor and ends with knees and hips extended, and arms locked out with the dumbbells overhead. Only one head of each dumbbell must touch the ground between reps.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-24 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Work at a steady pace from the beginning, with the goal being near-even splits between all rounds.
- Wallballs: Short, frequent breaks can be an effective way to mitigate fatigue and allow you to operate at a faster pace on the other movements.
- Double Dumbbell Snatches: Aim to complete these in larger sets, but your indicator of whether you should break these up is if your cycle rate begins to slow and technique breaks down.
- Bike: This is the place where your time can accumulate the fastest if you aren't holding a crisp pace. Adjust all other movements in order to keep your pace crisp and intentional.
SUBSTITUTIONS
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 30 Air Squats
500/450 METER ROW
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
DOUBLE DUMBBELL POWER SNATCH
- Reduce Loading/Reps
- Dumbbell Clean & Jerks
- Dumbbell Power Cleans
- Dumbbell Hang Power Snatches
- Kettlebell Swings, @kettlebell(53/35)
- Barbell Power Snatches, @weight(75/55)
15/12 CALORIE ECHO BIKE
- 18/15 Calorie Bike Erg
- 18/15 Calorie Row
- 15/12 Calorie Ski
- 200m Run
- 1:15 Effort on Treadmill/Runner
- 18 Shuttle Runs (1 rep = 10m)
[TEAMS OF 2 VERSION]
30:00 AMRAP:
P1/2: 500/450 Meter Row
P2/1: 40 Wallballs
P1/2: 25/20 Calorie Echo Bike
P2/1: 40 Double Dumbbell Power Snatches
* Both Partners Work at Same Time
* Switch After Both Partners Complete Station
Score: Rounds + Reps
- Notes: Partner 1 starts on the rower while partner 2 completes wallballs. Once both partners complete their work, flip stations with partner 2 rowing and partner 1 on the wallballs. Then transition to bike/snatches, following the same format.
- Target Score: 4-5 Rounds
MOVEMENT PREP
2:00 Easy Bike or Row
2 Rounds:
10 Air Squats
5 DB Deadlifts (light)
5 DB Push Press
1 Round:
10 Wallballs
200m Row (moderate)
10 Double DB Snatches
10 Calorie Bike (moderate)