"The Finisher"
Duration: 30:00
5 Rounds For Time:
600 Meter Run
20 Sumo Deadlift High Pulls, 75 / 55 lb
60 Double Unders
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This longer conditioning workout combines running, barbell pulling, and jump rope. The runs spike the heart rate, sumo deadlift high pulls tax the posterior chain, and double unders challenge coordination while fatigued.
- Choose a run distance that takes around 3 minutes to complete. The barbell + double unders should also take 3 minutes or less to complete, putting you at 6 minutes or less per round.
- Sumo Deadlift High Pulls: Start with a wide stance and hands inside the knees, then drive through the legs to stand tall and pull the bar up to chest height with elbows high and outside. Elbows may not dip below the height of the bar, and the bar must reach higher than your sternum.
- Intended Intensity: RPE 6-7
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (300m = 1 rep)
STRATEGY
- Start the runs controlled and hold a pace that you can repeat for 5 rounds.
- Make sure you're using your lower body as much as possible on the sumo deadlift high pulls. Focus on a strong leg and hip drive, and relaxed, elongated arms until you have extended your hips.
- Maintain a smooth, consistent rhythm on the double unders, minimizing trip-ups. Approach these smoothly, not frantically, keeping your shoulders and grip loose.
- The overall goal is to keep your pace steady and transitions quick. Just keep moving!
SUBSTITUTIONS
600M RUN
- 750/675m Row
- 600/540m Ski
- 36/30 Calorie Echo Bike
- 1,500/1,350m Bike Erg
- 3:00 Moderate Effort on Treadmill/Runner
SUMO DEADLIFT HIGH PULL
- Reduce Loading/Reps
- Sub Kettlebell, @kettlebell(70/53)
- Sumo Deadlift
- Deadlift
- Hang Power Clean
- Power Clean
DOUBLE UNDERS
- Reduce Reps
- 90 Single Unders
- Plate Hops
- Lateral Skater Hops
- 12 Burpees
- 1:00 Effort on Any Machine
[TEAMS OF 2 VERSION]
5 Rounds For Time:
600 Meter Run [Together]
P1/2: 15 Sumo Deadlift High Pulls
P2/1: 60 Double Unders
Time Cap: 30 Minutes
- Notes: Both partners run together. Upon completion of the run, one goes to the barbell, the other to the jump rope. Once both are finished, they'll switch stations. Choose a run distance that takes around 3 minutes to complete. Choose reps/weights/variations for the jump rope and barbell that take about 1 minute each.
- Target Score: 20-25 Minutes
MOVEMENT PREP
2:00 Easy Jog
10 Empty Barbell Good Mornings
10 Empty Barbell Sumo Deadlift High Pulls
30 Single Unders
10 Double Unders
2 Rounds:
100m Run
5 Sumo Deadlift High Pulls
10 Double Unders