"Wide Open"
Duration: 30:00
For Time:
800 Meter Run
60 Kettlebell Swings, 53 / 35 lb
40 Box Jump Overs (24/20)
30/24 Calorie Row
40 Box Jump Overs (24/20)
60 Kettlebell Swings, 53 / 35 lb
800 Meter Run
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: A long Saturday chipper with a steady engine focus. The workout starts and ends with running, while the middle section challenges posterior chain endurance and breathing.
- Run: Each 800m should take 5:00 or less. The second run should be controlled, not a survival jog.
- Kettlebell Swings: Finish locked out overhead. Choose a weight that allows sets of 15-20 when fresh.
- Box Jump Overs: No need to stand fully on top. Step down to preserve rhythm and safety.
- Row: The row should take 2:00-2:30.
- Intended Intensity: RPE 6-7
- Target Score: 22-28 Minutes
STRATEGY
- Open the first run at a pace you could hold for 20 minutes. The workout is won by staying composed through the middle, not by sprinting early.
- Break the first swings before grip or low back force you to. On the box, find a cadence and keep stepping.
- Treat the row as a strong reset. The goal is to get off ready to work, not folded over.
SUBSTITUTIONS
800M RUN
- 1,000/900m Row
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 4:00 Treadmill Effort
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Russian Kettlebell Swings
- Dumbbell Hang Snatches
- Light Deadlifts
BOX JUMP OVERS
- Reduce Height
- Box Step-overs
- Lateral Step-overs
- Reverse Lunges
30/24 CALORIE ROW
- 25/20 Calorie Ski
- 30/24 Calorie Bike Erg
- 24/20 Calorie Echo Bike
- 400m Run
MOVEMENT PREP
400m Easy Run
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
8 Box Step-ups
5 Box Jump Overs
2 Rounds:
100m Run
8 Kettlebell Swings
6 Box Jump Overs
6/5 Calorie Row