2026-07-04

• 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)

• 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.

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, 25 / 15 lb
• 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, 65 / 45 lb
• Kipping Handstand Push-ups

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[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)

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)