“Rolling Thunder”
Duration: 30:00
30:00 AMRAP:
500/450 Meter Row
12 Devil Press, 50 / 35 lbs
12 Dumbbell Box Step-ups (20″)
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: The intent of this longer, steady Saturday grind is to never stop moving. Find your working pace in the first round and hold it the rest of the way.
- Each row should be completed in about 2:00. The devil press and box step-ups should each take less than 1:30 to complete. Each full round should take 4:00-5:00 to complete.
- Devil Press: With hands on the dumbbells, burpee between them (chest must touch the ground), then stand and bring the dumbbells overhead to a locked-out position. You can swing the dumbbells between or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead.
- Dumbbell Box Step-ups: Hold two dumbbells at your sides (farmer's carry position) as you step onto the box. Alternate legs every rep. Must reach full lockout/extension of the hips/knees at the top of the box. Men and women use the same box height.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 6-8 Rounds
STRATEGY
- Aim for a steady pace throughout all work. Move in a manner that allows you to transition smoothly between movements without stopping to rest. Your round splits should stay close from the first round to the last.
- Row: Settle in early with a steady stroke rate and strong leg drive. Target roughly your 5k pace.
- Devil Press: Work at a consistent pace and avoid long rests. We always want to be moving. Use your hips and let the momentum from the swing do the work.
- Box Step-ups: Move steadily, focusing on driving through the heel and standing tall each rep. Keep a steady rhythm rather than sprinting and burning out.
- All three movements today require grip, so work to stay ahead of grip fatigue, dropping the dumbbells before your forearms blow up.
SUBSTITUTIONS
500/450 METER ROW
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 400m Run
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
DEVIL PRESS
- Reduce Reps/Loading
- Double Dumbbell Power Snatch
- Double Dumbbell Burpee Deadlift
- Alternating Single-Arm Devil Press
- Alternating Dumbbell Snatch
- Kettlebell Swings
- Burpee To Target
- Barbell Clean & Jerk, @weight(105/75)
DUMBBELL BOX STEP-UPS
- Reduce Reps/Loading/Box Height
- Sub Kettlebells
- Dumbbell Forward/Reverse Lunges
- Barbell Front Rack Step-ups, @weight(45/35)
- Goblet Squats
- Unweighted Box Step-ups
[TEAMS OF 2 VERSION]
30:00 AMRAP:
Partner 1:
Meter Row
Partner 2:
12 Devil Press
12 Dumbbell Box Step-ups
* Switch When Partner 2 Finishes
Score: Total Row Meters
- Notes: One partner starts on the rower and stays there until the other partner completes the dumbbell station. Choose weights that allow you to complete the 12+12 in 3:00 or less.
- Target Score: 6-9k Meters
MOVEMENT PREP
2:00 Easy Row
10 Air Squats
5 Burpees
6 Box Step-ups (Unweighted)
With Light Dumbbells:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Push Press
3 Devil Press
1-2 Rounds:
200m Row
3 Devil Press
4 DB Box Step-ups