"No Name"
Duration: 25:00
10 Rounds For Time:
10 Push Press, 95 / 65 lb
15/12 Calorie Echo Bike
50-Meter Farmer’s Carry, 50 / 35 lbs
Time Cap: 25 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We're working through lots of reps in today's longer threshold piece. All three movements will tax the grip and shoulders. Choose weights/reps/variations that allow you to complete each round in less than 2:30.
- Push Press: This is a light weight that should be completed in 1-2 sets. The barbell is taken from the ground.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Should be completed with no more than 1 break each round.
- Intended Intensity: RPE 6-7
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-23 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (50m = 1 rep)
STRATEGY
- Aside from slightly faster first and last rounds, aim for consistent round splits. You should always feel in control, like you can slightly pick up the pace if needed.
- Push Press: Target unbroken sets in the beginning. As the workout progresses and fatigue compounds, you may need to take one quick break. Alternatively, you can take one slightly longer break before the push press in order to go unbroken. Use your legs aggressively and keep your dip vertical to stay efficient.
- Bike: Target a steady and repeatable pace that allows you to transition immediately into the carry. Aside from your last round, these efforts should feel like an RPE 7.
- Farmer’s Carry: Don't hang on for unbroken carries if that means you don't have the shoulder and grip strength for a strong set of push press after. A farmer's carry break will be substantially quicker than an extra push press break. Keep a strong posture with your shoulders pulled back, avoiding upper back rounding.
SUBSTITUTIONS
PUSH PRESS
- Reduce Loading/Reps
- 7 Dumbbell Push Press, @dumbbell(35/25)s
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups
15/12 CALORIE ECHO BIKE
- 18/15 Calorie Bike Erg
- 18/15 Calorie Row
- 15/12 Calorie Ski
- 200m Run
- 1:15 Moderate Effort on Treadmill/Runner
- 18 Shuttle Runs (1 rep = 10m)
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 0:30 Farmer’s Carry March in Place
- 0:30 Farmer’s Carry Hold
- 10 Dumbbell Box Step-ups
- Plate Hug Carry
MOVEMENT PREP
2 Rounds:
1:00 Easy Bike
25m Light Farmer’s Carry
With an Empty Bar:
5 Front Rack Elbow Rotations
5 Strict Press
5 Push Press
Build to Working Weight
2 Rounds:
5 Push Press
5 Calorie Bike
25m Farmer's Carry