"Mountain Top"
Duration: 35:00
For Time:
300/270 Meter Row
30 Kettlebell Swings, 53 / 35 lb
20 Dumbbell Bench Press, 50 / 35 lbs
10 Strict Pull-ups
1,500/1,350 Meter Row
10 Strict Pull-ups
20 Dumbbell Bench Press, 50 / 35 lbs
30 Kettlebell Swings, 53 / 35 lb
300/270 Meter Row
Time Cap: 35 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This pyramid-style workout climbs to a big row, then works its way back down. Target a consistent, sustainable pace on the way up; you should be able to pick up your pace on the back half.
- The kettlebell swings and bench press should each be completed in 1-3 sets, roughly 1:30 per station. Choose a pull-up variation you can complete in 2-3 sets across both rounds.
- Hit the 1,500/1,350m row at a sustainable pace, taking roughly 6:00 to complete.
- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.
- Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed.
- Intended Intensity: RPE 6-8
- Target Loading: Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 24-30 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100/90m = 1 rep)
STRATEGY
- The opening row is a dummy test - don't sprint it.
- Rows: Push through your heels and choose big, strong pulls over short, choppy ones.
- KB Swings: Let the hips, not the arms, do most of the work. Break before your grip starts to give out, as you'll need to preserve it for the rest of the movements.
- Pull-ups: Target small, quick sets from the start, never letting yourself grind through a rep.
- This workout is decided after the 1,500m row. Hold back slightly on the way up the pyramid so you can push the pace from the second set of pull-ups to the finish.
SUBSTITUTIONS
300/270 METER ROW
- 250/225m Ski
- 600/550m Bike Erg
- 15/12 Calorie Echo Bike
- 200m Run
- 1:15 Effort on Treadmill/Runner
- 18 Shuttle Runs (1 rep = 10m)
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Dumbbell Hang Power Snatches, @dumbbell(25/15)
- Barbell Hang Power Snatches, @weight(45/35)
- Russian Kettlebell Swings
DUMBBELL BENCH PRESS
- Reduce Loading/Reps
- Sub Barbell, @weight(95/65)
- Floor Press
- Hand-Release, Weighted, or Deficit Push-ups
- 40 Push-ups
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Dumbbell or Barbell Bent Over Rows
1,500/1,350 METER ROW
- 1,200/1,100m Ski
- 3,000/2,700m Bike Erg
- 75/60 Calorie Echo Bike
- 1,200m Run
- 6:00 Moderate Effort on Treadmill/Runner
[TEAMS OF 2 VERSION]
For Time:
500/450 Meter Row
50 Synchro Kettlebell Swings
50 Dumbbell Bench Press
25 Strict Pull-ups
1,500/1,350 Meter Row
25 Strict Pull-ups
50 Dumbbell Bench Press
50 Synchro Kettlebell Swings
500/450 Meter Row
* Kettlebell Swings: Synchronized
* All Other Stations: One Partner Works at a Time; Split As Desired
Time Cap: 35 Minutes
- Notes: Split M/W teams complete 475-1,425-475 row meters.
- Intended Intensity: RPE 7-8
- Target Score: 22-28 Minutes
MOVEMENT PREP
3:00 Easy Row, 0:15 Burst Every 1:00
10 Russian KB Swings
10 Push-ups
5 Scap Pull-ups + 3 Strict Pull-ups
200m Row
6 KB Swings
6 DB Bench Press
3 Strict Pull-ups
6 DB Bench Press
6 KB Swings