"No Diggity"
Duration: 30:00
3 Rounds For Time:
30/24 Calorie Echo Bike
12 Strict Pull-ups
30/24 Calorie Echo Bike
12 Dumbbell Snatches, 70 / 50 lb
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This workout is meant to be a grind. You'll likely feel like you're slugging through the large sets of strict pull-ups and heavier snatches.
- Choose reps for the strict pull-ups and dumbbell snatches that allow you to complete each within 1:00-1:15. The bike should be completed in 2:30 or less.
- Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed.
- 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. This should be a jump up from your typical dumbbell snatch weight.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate-Heavy
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- The nature of this workout will naturally slow your pace down. We're looking for a steady effort that you can maintain for 20-30 minutes. There is no need to sprint any part of this workout.
- Break the pull-ups in a manner that keeps you moving. We're aiming for short breaks rather than big sets and long breaks.
- DB Snatches: Single reps (switching arms when the dumbbell is resting on the ground) will be the best strategy for most due to the heavy dumbbell. Good, efficient mechanics will be especially important. Keep the dumbbell close to your body, traveling in a straight path with your elbow leading the way. Generate power from your hips and legs. Dip under the dumbbell in the catch so you don't have to pull the dumbbell as high overhead.
- The overall approach should be to just keep moving, steadily chipping away at the work.
SUBSTITUTIONS
30/24 CALORIE ECHO BIKE
- 2:30 Time Cap
- 36/30 Calorie Bike Erg
- 36/30 Calorie Row
- 30/24 Calorie Ski
- 400m Run
- 2:00 Moderate Effort on Treadmill/Runner
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Dumbbell or Barbell Bent Over Rows
DUMBBELL SNATCH
- Reduce Loading/Reps
- Dumbbell Hang Power Snatches
- Plate Ground to Overhead
- Kettlebell Swings at Same Weight
- Barbell Power Snatches, @weight(95/65)
[TEAMS OF 2 VERSION]
5 Rounds For Time:
48/36 Calorie Echo Bike
16 Strict Pull-ups
24 Dumbbell Snatches
Time Cap: 35 Minutes
- Notes: One partner works at a time, splitting work however you'd like. Choose a bike distance that takes 3 minutes or less and reps/weights for the other two movements that take 2 minutes or less each (7 minutes or less per round). Mixed M/W teams complete 42 calories.
- Target Score: 25-32 Minutes
MOVEMENT PREP
2:00 Easy Bike
0:30 Hang From Pull-up Bar
5 Strict Pull-ups
10 DB Bent Over Rows
10 Light DB Snatches
Build to Snatch Weight
2 Rounds:
5 Calorie Bike
3 Strict Pull-ups
4 Dumbbell Snatches