"Gridlock"
Duration: 30:00
5 Rounds For Time:
400-600-800-600-400 Meter Run
40-60-80-60-40 Double Unders
20 Push-ups
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This longer conditioning workout combines an ascent/descent of running and double unders with consistent push-ups each round. The volume is highest in the middle round, making pacing important before picking up speed in the final rounds.
- Run: Choose run distances that take about 2-3-4-3-2 minutes, respectively.
- Push-ups: Choose reps/variation that allow you to complete each set in less than 1:30. Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (400m = 1 rep)
STRATEGY
- Run: Your run pace shouldn't vary too much from round to round. We're aiming for a steady aerobic pace that allows you to immediately pick up the rope and start your double unders without feeling gassed.
- Double Unders: Stay calm, streamlined, and relaxed during your reps. Spin with your wrists, not your arms. Keep your elbows close to your body and make small, quick circles with your hands.
- Push-ups: Expect to feel shoulder fatigue from the double unders. Round 1 may be completed in 1-2 sets, but plan for quick sets with short breaks by round 2. Keep your cycle rate high and never take a set to failure.
- Stay composed in the middle round of 800m/80, managing the workload in a manner that allows you to increase your pace in the final rounds.
SUBSTITUTIONS
[MEN] 400-600-800-600-400 METER RUN
- 2:30-3:45-5:00-3:45-2:30 Time Caps
- 2:00-3:00-4:00-3:00-2:00 Efforts on Treadmill/Runner
- 500-750-1,000-750-500m Row
- 400-600-800-600-400m Ski
- 1,000-1,500-2,000-1,500-1,000m Bike Erg
- 25-37-50-37-25 Calorie Echo Bike
[WOMEN] 400-600-800-600-400 METER RUN
- 2:30-3:45-5:00-3:45-2:30 Time Caps
- 2:00-3:00-4:00-3:00-2:00 Efforts on Treadmill/Runner
- 450-675-900-675-450m Row
- 360-540-720-540-360m Ski
- 900-1,350-1,800-1,350-900m Bike Erg
- 20-30-40-30-20 Calorie Echo Bike
DOUBLE UNDERS
- Reduce Reps
- 60-90-120-90-60 Single Unders
- Plate Hops
- Lateral Skater Hops
- 8-12-16-12-8 Burpees
PUSH-UPS
- Reduce Reps
- Box Push-ups (Hands Elevated)
- 40 Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
MOVEMENT PREP
10 Single-Leg Calf Raises
10 Single-Leg Pogo Hops
200m Easy Run
20 Single Unders
5 Push-ups
2 Rounds:
100m Run
20 Double Unders
5-8 Push-ups