"Threadbare"
Duration: 35:00
For Time:
400 Meter Run
50 Dumbbell Box Step-ups (24″/20″)
400 Meter Run
40 Sit-ups
400 Meter Run
30 Dumbbell Front Squats
400 Meter Run
20 Ring Dips
400 Meter Run
10 Devil Press
Dumbbells: 50 / 35 lbs
Time Cap: 35 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This chipper alternates running with progressively smaller movement sets. The runs keep the heart rate elevated throughout, while the gym movements primarily challenge leg endurance and shoulder stamina.
- Run: Each run should be completed in about 2:00 at a pace you can repeat all five times.
- 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. These should feel like a grind. Choose a weight you can complete in sets of at least 10 reps at a time.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Dumbbell Front Squats: Hold two dumbbells in the front rack position. Should be completed in 2-3 sets.
- Ring Dips: Either kipping or strict is fine as long as you reach full lockout at the top and shoulders below the elbows at the bottom. Should be completed in 5 or fewer sets.
- Devil Press: With hands on the dumbbells, burpee between them (chest must touch the ground), then stand and bring the dumbbells overhead to a locked-out position. You can swing the dumbbells between or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead.
- Intended Intensity: RPE 6-8
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 24-30 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Settle into a sustainable run pace from the beginning. There's a lot of work ahead, so start controlled.
- The step-ups are the biggest part of this workout, so set yourself up for a strong push here, even if that means slowing down for the first run. Move steadily, focusing on driving through the heel and standing tall each rep. Try swinging the dumbbells forward a bit as you start your step-up to help generate momentum onto the box.
- Break the front squats into 2-3 sets to save some juice in your legs for the run.
- Be efficient with your ring dip kip to minimize upper-body fatigue. Keep the rings close to your body and slightly turned out. Keep elbows tucked in slightly - not flared out. Stop short of failure to protect your press for the devil press. Short, quick sets win here.
- The workout is long enough that pacing the first half matters. Stay smooth through the step-ups and front squats so you can attack the final run and devil press.
SUBSTITUTIONS
400 METER RUN
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
DUMBBELL BOX STEP-UPS
- Reduce Reps/Loading/Box Height
- Sub Kettlebells
- Dumbbell Forward or Reverse Lunges
- Barbell Front Rack Step-ups, @weight(65/45)
- Goblet Squats
- Unweighted Box Step-ups
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
DUMBBELL FRONT SQUATS
- Reduce Loading/Reps
- Single Dumbbell Front Squats
- Goblet Squats
- Barbell Front Squats, @weight(75/55)
- 60 Air Squats
RING DIPS
- Reduce Reps
- Banded
- Static Dips (on Box, Bar, Bench, etc.)
- Hand-Release Push-ups
DEVIL PRESS
- Reduce Reps/Loading
- Double Dumbbell Power Snatch
- Double Dumbbell Burpee Deadlift
- Alternating Single-Arm Devil Press
- Alternating Dumbbell Snatch
- Kettlebell Swings
- Burpee To Target
- Barbell Clean & Jerk, @weight(105/75)
[TEAMS OF 2 VERSION]
35:00 AMRAP:
Partner 1:
400 Meter Run
Partner 2:
Max Rounds:
10 Sit-ups
8 Dumbbell Box Step-ups
6 Ring Dips
4 Devil Press
* Switch stations each time the running partner returns
* Pick up where partner left off
- Notes: There is no built-in rest, so both partners work the whole time. For the gym movements, pick up wherever your partner left off in the rounds + reps.
- Target Score: 14-17 Rounds
MOVEMENT PREP
400m Easy Run
20 Single-Leg Calf Raises (Each)
10 Squat Jumps
10 Box Step-ups
10 Push-ups
1-2 Rounds:
200m Run
6 Dumbbell Box Step-ups
6 Sit-ups
6 Dumbbell Front Squats
6 Ring Dips
3 Devil Press