“1776” [30-MIN]
Duration: 30:00
For Time:
1,776-Meter Row
56 Push-ups
56 Wallballs, 20 / 14 lb to 10/9 ft
56 Single Dumbbell Push Press, 50 / 35 lb
1,776-Meter Row
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This is a long aerobic grind providing lots of upper-body volume and shoulder fatigue. Move at a consistent, steady pace, chipping away at these high-rep movements.
- Row: Men and women row the same distance today. Choose a row pace you can hold across both efforts.
- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
- Single DB Push Press: Switch hands as needed. Ensure you reach full lockout overhead. Choose a dumbbell weight you can perform 7+ reps at a time.
- Intended Intensity: RPE 6-8
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 22-26 Minutes (M), 24-28 Minutes (W)
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Aim for a steady pace throughout all work. Aside from a push at the end, your speed and effort should not change much throughout.
- Row: Hold a smooth and sustainable pace (roughly 5k pace). Aim to increase your pace on the back half of the second row.
- Push-ups: Break push-ups into quick sets of 5-8 from the start to avoid hitting fatigue too quickly. Never go to failure.
- Wallballs: Aim for steady sets of 10-15 reps. Challenge yourself to keep breaks between sets short, focusing on breathing.
- Push Press: Make sure you use your legs to drive the dumbbell overhead, rather than solely muscling it up with your arm. Keep a vertical dip, aggressive leg drive, and braced core. Switch arms before one gets too fatigued, likely switching every 5-7 reps.
SUBSTITUTIONS
1,776-METER ROW
- 3,500m Bike Erg
- 1,776m Ski
- 74 Calorie Echo Bike
- 1 Mile Run
- 8:00 Moderate Effort on Treadmill/Runner
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- Push-ups from Knees
- 100 Plank Shoulder Taps
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 75 Air Squats
SINGLE DUMBBELL PUSH PRESS
- Reduce Loading/Reps
- Lighter Double Dumbbell Push Press
- Single-Arm Dumbbell Strict Press
- Barbell Push Press, @weight(65/45)
- Kipping Handstand Push-ups
[TEAMS OF 2 VERSION]
For Time:
1,776-Meter Row
56 Synchro Push-ups
56 Wallballs
56 Synchro Single Dumbbell Push Press
1,776-Meter Row
Row & Wallballs:
* One Partner Works at a Time
* Split Work as Desired
Time Cap: 30 Minutes
- Notes: One partner works at a time on the row and wallballs, splitting the work as desired. Each partner completes the full amount of push-ups and push press, synchronized.
- Target Score: 18-23 Minutes (M), 21-26 Minutes (W), 19-24 Minutes (M/W)
MOVEMENT PREP
2:00 Easy Row
50m Single DB Overhead Walk (L)
50m Single DB Overhead Walk (R)
10 Push-ups
2 Rounds:
200m Easy Row
6 Push-ups
6 Wallballs
3 Single DB Push Press (Each)