"Round House"
Duration: 25:00
3 Rounds For Time:
60/48 Calorie Row
30 Single Dumbbell Hang Clean & Jerks, 50 / 35 lb
15 Burpee Pull-ups
Time Cap: 25 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This is a long, grinding workout that will challenge your ability to sustain effort when fatigued. Expect the row to be demanding and the clean & jerks to tax your forearms and shoulders. The burpee pull-ups will be easy to slow down on — stay engaged here. The goal is consistent splits across all three rounds.
- Choose a row distance you can complete in 4 minutes or less. Each full round should take no longer than 6-8 minutes.
- Single Dumbbell Hang Clean & Jerks: Use a single dumbbell and alternate arms every 5 reps (15 reps total per arm). These are from the hang position, so the dumbbell should not touch the ground between reps. Choose a weight you can complete within 2-3 sets.
- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
- Intended Intensity: RPE 7-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-23 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Row: Start the first ~10 calories strong, then settle into a hard but sustainable pace (RPE 6-8). Don't sprint the first row. Try to keep all three row efforts within 10-15 seconds of each other. Keep your upper body relaxed to save your grip.
- Dumbbell Hang Clean & Jerks: Keep the dumbbell close to your body and use your hips for power rather than just muscling it up.
- Start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
- Pacing: Round 1 should feel slightly conservative because you'll be fresh, and round 2 (and into round 3) will be more challenging to hold the same paces. Start your final push partway through your last set of clean & jerks, with an even bigger push for the final 5-10 burpee pull-ups.
SUBSTITUTIONS
60/48 CALORIE ROW
- 4:30 Time Cap
- 50/40 Calorie Ski
- 60/48 Calorie Bike Erg
- 50/40 Calorie Echo Bike
- 800m Run
- 3:45 Effort on Treadmill/Runner
SINGLE DUMBBELL HANG CLEAN & JERK
- Reduce Loading/Reps
- Dumbbell Snatch
- Kettlebell Swing
- Barbell Hang Clean & Jerk, @weight(75/55)
BURPEE PULL-UPS
- Reduce Reps/Bar Height
- Burpees to a Target
- Burpee Ring Pull-ups
- Regular Burpees
- Strict Pull-ups
- Same Calorie Ski or Bike Erg
[TEAMS OF 2 VERSION]
On the 8:00 x 3 Rounds:
20 Burpee Pull-ups
60 Single Dumbbell Hang Clean & Jerks
Calorie Row in Remaining Time
Score: Total Row Calories
- Notes: One partner works at a time, switching out as you'd like. Choose a dumbbell weight you can complete at least 10 reps at a time. Teams should have at least 3 minutes on the rower each round.
- Target Score: 150-300 Calories
MOVEMENT PREP
3:00 Easy Row, Building in Pace
10 Dumbbell Deadlifts (Light)
10 Dumbbell Push Press (Light)
10 Single DB Hang Clean & Jerks (Light)
6 Burpees
5 Kip Swings + 5 Pull-ups
2 Rounds:
0:30 Moderate Row
6 Single DB Hang Clean & Jerks (Workout Weight)
3 Burpee Pull-ups
Finish: 0:30 Hard Row