“Main Event”
Duration: 35:00
For Time:
1 Mile Run
100 Wallballs, 20 / 14 lb to 10/9 ft
100 Dumbbell Box Step-ups, 35 / 25 lbs, (24″/20″)
100/80 Calorie Echo Bike
Time Cap: 35 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: During this long, grindy conditioning workout, all four movements tax the legs and include a large aerobic component. The mile run kicks off the aerobic fatigue, and the wallballs and step-ups hammer the quads and keep your heart rate elevated, so the bike becomes a mental and physical test to finish strong after lots of work.
- To stay under the time cap, the run should be completed in less than 9:00, the wallballs 7:00, step-ups 10:00, and bike 9:00.
- 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. Choose a load you can complete at least 10 step-ups with in 1:00.
- Intended Intensity: RPE 7-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 26-30 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Your overall approach should be to work at a pace that allows you to just keep moving, consistently chipping away at reps. Aim for a steady pace throughout. Aside from a push at the end, your speed and effort should not change much throughout.
- Run: This should be a moderate effort, roughly 2:00 slower (±0:30) than your mile PR time pace. We want to get to the wallballs ready to work, not gasping for air.
- Wallballs: Break the wallballs into manageable sets early. For most athletes, this will look like sets of 10-25 reps. Catch the ball as low in your squat as you comfortably can to minimize the time your body (especially your shoulders) is under tension.
- 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. Try swinging the dumbbells forward a bit as you start your step-up to help generate momentum onto the box.
- Bike: Start at a sustainable pace, then slowly increase your effort as the workout nears the end, finishing with a strong push.
SUBSTITUTIONS
1 MILE RUN
- 10:00 Time Cap
- 2,000/1,800m Row
- 1,600/1,440m Ski
- 100/80 Calorie Echo Bike
- 4,000/3,600m Bike Erg
- 8:00 Moderate Effort on Treadmill/Runner
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 150 Air Squats
DUMBBELL BOX STEP-UPS
- Reduce Reps/Loading/Box Height
- Sub Kettlebells
- Dumbbell Forward or Reverse Lunges
- Empty Barbell Front or Back Rack Step-ups
- Unweighted Box Step-ups
100/80 CALORIE ECHO BIKE
- 120/100 Calorie Row
- 100/80 Calorie Ski
- 120/100 Calorie Bike Erg
- 1,600m Run
- 8:00 Moderate Effort on Treadmill/Runner
[TEAMS OF 2 VERSION]
For Time:
1 Mile Run (Together)
150 Wallballs
150 Dumbbell Box Step-ups
150/120 Calorie Echo Bike
* Both partners run together
* One partner works at a time on wallballs, step-ups, & bike
Time Cap: 35 Minutes
- Notes: Both partners run the mile side-by-side. After the mile, one partner works at a time on wallballs, step-ups, and bike; split the reps however you want. Mixed M/W teams bike 135 calories.
- Target Score: 28-32 Minutes
MOVEMENT PREP
200m Easy Run
10 Air Squats
5 Wallball Thrusters
10 Unweighted Box Step-ups
1:00 Easy Bike
At Workout Pace/Weights:
200m Run
6 Wallballs
6 DB Box Step-ups
6 Calorie Bike