“Won’t Back Down”
Duration: 30:00
For Time:
800 Meter Run
40 Dumbbell Snatches
40 Burpees
600 Meter Run
30 Dumbbell Snatches
30 Burpees
400 Meter Run
20 Dumbbell Snatches
20 Burpees
200 Meter Run
10 Dumbbell Snatches
10 Burpees
Dumbbell: 50 / 35 lb
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This descending-rep workout starts as a long grind and gradually turns into a faster effort. Expect constant breathing and shoulder fatigue. Smart pacing early should allow you to push the shorter final rounds.
- Runs: Choose run distances that take about 4-3-2-1 minutes, respectively.
- 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. Choose a dumbbell weight you can cycle in at least sets of 10.
- 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.
- Intended Intensity: RPE 6-8
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 23-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- This is a longer, grindy workout, so start at a pace that you could hold for 25-30 minutes. Approach all movements in a manner that keeps you moving with very short breaks as needed.
- Run: Start by settling into a steady cadence, targeting a pace that's around 2:00 slower than your mile PR. That pace should ideally speed up a little as the distances decrease later in the workout.
- Dumbbell Snatch: These should be at a weight where you can perform smooth reps. You don't need to fight for an unbroken set in round 1. Quick sets of 10 reps is an appropriate strategy.
- Burpees: Keep these smooth and consistent, completing at least 12 reps per minute.
SUBSTITUTIONS
[MEN] 800-600-400-200 METER RUN
- 5:00-3:45-2:30-1:15 Time Caps
- 4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
- 1,000-750-500-250m Row
- 800-600-400-200m Ski
- 2,000-1,500-1,000-500m Bike Erg
- 50-37-25-12 Calorie Echo Bike
[WOMEN] 800-600-400-200 METER RUN
- 5:00-3:45-2:30-1:15 Time Caps
- 4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
- 900-675-450-225m Row
- 720-540-360-180m Ski
- 1,800-1,350-900-450m Bike Erg
- 40-30-20-10 Calorie Echo Bike
DUMBBELL SNATCH
- Reduce Loading/Reps
- Dumbbell Hang Power Snatches
- Plate Ground to Overhead
- Kettlebell Swings at Same Weight
- Barbell Power Snatches, @weight(65/45)
- Barbell Hang Power Snatches, @weight(65/45)
BURPEES
- Reduce Reps
- Same Calorie Row, Ski, or Bike Erg
- Push-ups
- No Push-up Burpee
- Up-Downs
- Sprawls (No Jump Burpee)
- 80-60-40-20 Mountain Climbers
- 80-60-40-20 Air Squats
MOVEMENT PREP
20 Pogo Hops
20 Air Squats
400m Easy Run
10 Push-ups
5 Single-Arm Dumbbell Snatches (Each Side, Light)
5 Burpees
2 Rounds:
100m Run
6 Alternating DB Snatches
5 Burpees