"Double Dutch"
Duration: 30:00
4 Rounds For Time:
12 Lateral Burpees Over Rower
15/12 Calorie Row
18 Alternating Dumbbell Snatches, 50 / 35 lb
Directly Into...
4 Rounds For Time:
12 Burpees
15/12 Calorie Row
18 Kettlebell Swings, 53 / 35 lb
Time Cap: 30 Minutes
Score: Total Time
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Today, we have a long, challenging, steady workout. We move from 4 rounds of slightly more challenging movements to 4 rounds of slightly easier movements. Each round should take 3:00-3:30. All movements should be able to be performed steadily and cyclically, working right at or slightly below your threshold.
- Each row should take about 1:00 at an RPE 6-7, leaving plenty of energy to get right to work on the other movements.
- Lateral Burpees Over Rower: A two-foot take-off is not required, but you are required to jump over the rower (rather than step over). Both feet should be in the air at the same time.
- Alternating Dumbbell Snatches: Should be completed in 1-2 sets. 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.
- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
- Kettlebell Swings: Should be completed in 1-2 sets. Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.
- Intended Intensity: RPE 6-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 24-27 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Today is about pushing your threshold. You want to hold consistent round times across all rounds. This is a long workout, so don't go out too hot. Aim for a pace you can repeat, knowing the last two rounds will require more effort to maintain.
- Row: Settle in and hold a sustainable pace at an RPE 6-7, leaving plenty of energy to get right to work on the other movements.
- Each movement should be rhythmic, and technique should never be in question. You should be able to complete large sets through the entire workout, so adjust your weights accordingly.
- Burpees are where you can catch your breath a little, especially in the earlier rounds, working at a steady pace. Push the final set of burpees.
- Stay low during the lateral burpees over the rower. There is no standard to stand up tall during your reps.
SUBSTITUTIONS
LATERAL BURPEES OVER ROWER
- Reduce Reps
- Lateral Jump Over Line
- Lateral Burpees With Step Over
- Burpees to a Target
- Regular Burpees
- Same Calorie Ski or Bike Erg
- 24 Air Squats
15/12 CALORIE ROW
- 12/10 Calorie Ski
- 15/12 Calorie Bike Erg
- 12/10 Calorie Echo Bike
- 200m Run
- 1:00 Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
DUMBBELL SNATCH
- Reduce Loading/Reps
- Dumbbell Hang Power Snatches
- Plate Ground to Overhead
- Barbell Power Snatches, @weight(65/45)
BURPEES
- Reduce Reps
- Same Calorie Ski or Bike Erg
- Push-ups
- No Push-up Burpee
- 24 Mountain Climbers
- 24 Air Squats
- Box Jumps
- Shuttle Runs (1 rep = 10m)
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Barbell Hang Power Snatches, @weight(45/35)
- Russian Kettlebell Swings
MOVEMENT PREP
10 Calorie Row (easy)
10 Russian Kettlebell Swings
6 Dumbbell Snatches
10 Calorie Row (moderate)
10 Kettlebell Swings
6 Dumbbell Snatches
At Workout Weights & Intensity:
6 Lateral Burpees Over Rower
6 Calorie Row
6 Dumbbell Snatches
6 Burpees
6 Calorie Row
6 Kettlebell Swings