"Empty Netter"
Duration: 30:00
5 Rounds For Time:
600 Meter Run
5 Strict Pull-ups
12 Burpees
50-Meter Farmer's Carry, 70 / 50 lbs
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: The intent of the workout is to move at a consistent, steady pace, not being limited by any singular movement.
- Run: Choose a run distance that you can complete in around 3 minutes.
- Strict Pull-ups: Should take no longer than 30 seconds to complete. 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.
- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry ideally unbroken and in no more than 2 sets. If you cannot achieve that, please adjust your weight.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate-Heavy
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 23-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (50m = 1 rep)
STRATEGY
- The overall approach should be steady, consistent pacing that you know you can hold for the duration of the workout. We're not sprinting any portion of this or taking long breaks.
- Run: Target a challenging, but controlled effort, somewhere around 1:00-2:00 slower than your mile PR pace.
- Stay consistent through the pull-ups and burpees, just chipping away at reps in whatever manner keeps you moving.
- Farmer's Carry: This is a heavier carry, so hook grip if you can. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip. Pull your shoulders back by rotating your thumbs out. Keep your chest upright and flex your lats, so they pull your shoulder joint down into a locked position.
SUBSTITUTIONS
600M RUN
- 3:45 Time Cap
- 750/675m Row
- 600/540m Ski
- 36/30 Calorie Echo Bike
- 1,500/1,350m Bike Erg
- 3:00 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
BURPEES
- Reduce Reps
- Same Calorie Row, Ski, or Bike Erg
- Push-ups
- No Push-up Burpee
- 24 Mountain Climbers
- 24 Air Squats
- Box Jumps
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 0:30 Farmer’s Carry March in Place
- 0:30 Farmer’s Carry Hold
- 10 Dumbbell Box Step-ups, @dumbbell(25/15)s
MOVEMENT PREP
2 Rounds:
10 Burpees
200m Easy Run
10 Scap Pull-ups
20-30m Farmer's Carry (Lighter)
At Workout Weight:
200m Run
3 Strict Pull-ups
5 Burpees
20m Farmer's Carry