2026-07-11

General Warm-Up15 min

400m easy run
2:00 easy bike
10 air squats
10 dumbbell deadlifts
10 box step-ups
5 dumbbell push press

"Carry On"30 min

For Time:
800 Meter Run
50 Dumbbell Box Step-ups, 50 / 35 lb to 20 in
400 Meter Farmer Carry, 50 / 35 lb dumbbells
50 Dumbbell Shoulder to Overhead, 50 / 35 lb
800 Meter Run

Time Cap: 30 Minutes

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus

Overview: A long grind with carries and dumbbell stamina. Keep breaks planned and short.
Intended Intensity: RPE 6-7
Target Score: 22-28 Minutes

Strategy

Open the first run under control. Break the carry before grip fails and use push press on the shoulder-to-overhead.

Substitutions

RUN

1,000/900m row
50/40 calorie bike

DUMBBELL BOX STEP-UPS

Reduce loading or height
Bodyweight step-ups
Walking lunges

FARMER CARRY

Reduce distance
Kettlebell carry
March in place

SHOULDER TO OVERHEAD

Reduce loading
Single dumbbell reps
Push-ups

Movement prep

200m run
8 dumbbell step-ups
50m farmer carry
8 dumbbell push press