"The Grinder"
Duration: 30:00
5 Rounds For Time:
30/24 Calorie Row
20 Alternating Dumbbell Snatches, 50 / 35 lb
15 V-ups
10 Hang Power Cleans, 135 / 95 lb
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Grip and midline endurance will be the major limiters in this full-body conditioning workout. This is threshold work that should be uncomfortable but repeatable. Overall, this workout should feel moderately heavy and is meant to be a grind.
- Row at a sustainable pace throughout, which allows you to get right to work on the dumbbell snatches with minimal transition time. No row should take more than 2:30. Each round should be completed in 4:30-5:30, with no round taking longer than 6:00.
- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 22-28 Minutes
*If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Row: Settle into a strong but repeatable pace you can hold all five rounds. Your heart rate should climb gradually throughout the workout. Focus on a powerful leg drive and smooth recovery forward. Don't sprint. You need your legs for the snatches and cleans. Shake out your grip in the last few pulls before transitioning.
- DB Snatches: Keep these rhythmic and efficient. Efficient reps and fast cycle rates will help mitigate fatigue. Keep the dumbbell close to your body and drive with your legs rather than muscling it up with your arm. Use a smooth, vertical pull, punching out quickly overhead. Avoid swinging the dumbbell away from your body.
- V-ups: Use these to regulate breathing. Break early if needed to keep midline fresh for the cleans.
- Hang Power Cleans: You may not feel the need, but break these early on in the workout to mitigate fatigue. Keep the bar close to your body.
SUBSTITUTIONS
30/24 CALORIE ROW
- 25/20 Calorie Ski
- 30/24 Calorie Bike Erg
- 25/20 Calorie Echo Bike
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
DUMBBELL SNATCH
- Reduce Loading/Reps
- Dumbbell Hang Power Snatches
- Plate Ground to Overhead
- Kettlebell Swings at Same Weight
- Barbell Power Snatches, @weight(65/45)
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-ups
- Hollow Rocks
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells
- Russian Kettlebell Swings, @kettlebell(53/35)
- Deadlifts, @weight(135/95)
[TEAMS OF 2 VERSION]:
5 Rounds For Time:
30/24 Calorie Row
20 Alternating Dumbbell Snatches
20 V-ups
15 Hang Power Cleans
Time Cap: 30 Minutes
* One Partner Works At a Time
* Split Work As Desired
- Notes: One partner works at a time, switching however you'd like. Split the reps however you'd like. Overall, this workout should feel moderately heavy and is meant to be a grind. Row at a hard pace throughout, switching with your partner as needed. No row should take more than 2:00. Each round should be completed in 4:30-5:30, with no round taking longer than 6:00.
- Intended Intensity: RPE 7-8
- Target Loading: Moderate
- Target Score: 22-28 Minutes
MOVEMENT PREP
1-2 Rounds:
1:00 Easy Row
10 Dumbbell Deadlifts (light weight)
10 Sit-ups
5 Hang Power Cleans (light weight)
1-2 Rounds:
10/8 Calorie Row
6 Dumbbell Snatches (workout weight)
6 V-ups
6 Hang Power Cleans (workout weight)