"The Shakeout"
Duration: 30:00
For Time:
500/450 Meter Row
3 Rounds:
15 Dumbbell Deadlifts
10 Box Jumps
500/450 Meter Row
3 Rounds:
10 Dumbbell Hang Power Cleans
10 Box Jumps
500/450 Meter Row
3 Rounds:
5 Devil Press
10 Box Jumps
Time Cap: 30 Minutes
Dumbbells: 50 / 35 lbs
Box: (30”/24”)
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This is a long, grindy 3-part workout with rows before each 3 rounder. Part 1 has simpler movements, allowing you to be steady and cyclical. Part 2 has more complex movements, creating a grind on the back half while you are already a bit fatigued. Part 3 is the most complex.
- The rows should be complete in about 2:00 or less. One round of each triplet should take no longer than 4:00 to complete.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Double Dumbbell Deadlifts: As you cycle reps, only one head of each dumbbell needs to touch the ground.
- Devil Press: Use two dumbbells. With your hands on the dumbbells, burpee between the dumbbells (chest must touch the ground), then stand up with the dumbbells and bring them overhead to a locked-out position. You can swing the dumbbells between your legs or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead.
- Intended Intensity: RPE 6-8
- 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. (100/90m = 1 rep)
STRATEGY
- This workout gets harder as you go. Be conservative in the first half so you have something left for the more demanding movements in the back half. The row is not the focus—use it to settle in and set up a good rhythm.
- Row: You can push the first row a little bit while you are fresh, as the first movements are simpler. Approach the second and third rows at a smart pace that allows you to move well through the second and third triplets of movements.
- Box Jumps: Find a steady rhythm that you can maintain without pauses or a drop off in pace.
- Devil Press: Keep the dumbbells close to your body and hinge at the hips to save your lower back. Drive hard with the hips and use a smooth arc to get the dumbbells overhead, not relying solely on your arms.
SUBSTITUTIONS
500/450 METER ROW
- 2:30 Time Cap
- 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)
BOX JUMPS
- Reduce Box Height
- Box Step-ups
- 20 Squat Jumps
- 20 Jumping Lunges
- Alternating Single-Leg Squats
- 20 Reverse Lunges
- Broad Jumps
DUMBBELLS
- Reduce Load/Reps
- Barbell Deadlift + Hang Power Clean + Clean & Jerk, @weight(95/65)
[TEAMS OF 2 VERSION]:
8:00 AMRAP:
Row Meters
Switch After:
15 Dumbbell Deadlifts
10 Box Jumps
- Rest 2 Minutes -
8:00 AMRAP:
Row Meters
Switch After:
15 Dumbbell Hang Cleans
10 Box Jumps
- Rest 2 Minutes -
8:00 AMRAP:
Row Meters
Switch After:
5 Devil Press
10 Box Jumps
Dumbbells: @dumbbell(35/25)s
Box: (24”/20”)
Score: 3 Sets of Row Meters (Sum Total)
- Notes: One partner starts on the rower, the other on the dumbbell/box. Switch stations upon completion of the prescribed reps. Choose weights/reps that allow you to complete rounds of dumbbell and box jumps in 90 seconds or less.
- Target Score: 5-7k Meters
MOVEMENT PREP
2:00 Easy Row
10 Squat Jumps
10 Box Step-ups
5 Box Jumps
1-2 Rounds, With Light Dumbbells:
5 Deadlifts
4 Hang Power Cleans
3 Devil Press
At Workout Weight:
100 Meter Row
5 Deadlifts
2 Box Jumps
4 Hang Power Cleans
2 Box Jumps
3 Devil Press
100 Meter Row