"Long Handle"
Duration: 30:00
30:00 AMRAP:
500/450 Meter Row
20 Box Step-ups (24/20)
15 Toes to Bar
10 Dumbbell Deadlifts, 50 / 35 lb
5 Strict Pull-ups
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: A steady, mixed-modal Thursday workout. The goal is continuous movement with manageable muscular fatigue rather than sprinting any one station.
- Row: Each row should take about 2:00-2:30. Choose a pace that lets you step off and move right into the box.
- Box Step-ups: Alternate legs and stand fully on top of the box. Use bodyweight unless you need more challenge.
- Toes to Bar: Choose a version you can complete in 2-3 quick sets.
- Dumbbell Deadlifts: Use two dumbbells. These should be unbroken every round.
- Strict Pull-ups: Small sets are fine, but avoid grinding to failure.
- Intended Intensity: RPE 6-7
- Target Score: 4-6 Rounds
STRATEGY
- Row just below the pace that makes your grip feel rushed. The toes to bar and pull-ups will accumulate, so break earlier than you think you need to.
- Keep the step-ups calm and use them to settle your breathing. Push the transitions instead of forcing one movement too hard.
SUBSTITUTIONS
500/450 METER ROW
- 400/360m Ski
- 1,000/900m Bike Erg
- 25/20 Calorie Echo Bike
- 400m Run
BOX STEP-UPS
- Reduce Height
- Reverse Lunges
- Walking Lunges
- 15 Box Jumps
TOES TO BAR
- Hanging Knee Raises
- Knees to Chest
- V-ups
- Sit-ups
DUMBBELL DEADLIFTS
- Reduce Loading
- Kettlebell Sumo Deadlifts
- Barbell Deadlifts, 135 / 95 lb
STRICT PULL-UPS
- Banded Strict Pull-ups
- Ring Rows
- Bent Over Rows
MOVEMENT PREP
2:00 Easy Row
10 Box Step-ups
10 Sit-ups
10 Dumbbell Romanian Deadlifts
5 Ring Rows
2 Rounds:
150m Row
6 Box Step-ups
5 Toes to Bar
5 Dumbbell Deadlifts
2 Strict Pull-ups