“Take Your Time” [30-MIN]
Duration: 30:00
30:00 AMRAP:
Buy-In: 2-Mile Run
Directly Into...
Max Rounds:
10 Power Cleans, 135 / 95 lb
10/8 Calorie Echo Bike
5 Hang Snatches, 135 / 95 lb
50-Meter Double Dumbbell Overhead Carry, 50 / 35 lbs
Score: Total Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This longer aerobic workout is designed to create multiple layers of fatigue throughout: aerobic fatigue, posterior fatigue, and grip & shoulder fatigue. After the run buy-in, use whatever time is left to accumulate rounds of cleans, bike, snatches, and carry.
- Choose a buy-in run distance you can complete in under 18:00, leaving at least 12:00 to work through rounds.
- The power cleans should be able to be completed in quick singles. The bike should take about 1:00. The hang snatches should be completed in 1-3 sets. Break no more than twice on the carry. A full round should take 3:00 to 4:00.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 4-7 Rounds
STRATEGY
- The buy-in run should be completed at a controlled, sustainable pace. Pushing too hard here will cost you more than the time it saves. You want to have plenty left in the tank for a strong output on the rounds of work.
- Approach the rounds at a rhythm you can hold for the remainder of the workout. Grip fatigue will become a factor, so mitigate that early. Breaking the power cleans into quick singles is likely the smartest move for most athletes. Don't grind through slow reps on the barbell.
- Overhead Carry: Press the dumbbells vertically, as if trying to push the sky away, while also pulling your shoulders together, trying to pinch a dollar bill between them.
SUBSTITUTIONS
2 MILE RUN
- 20:00 Time Cap
- 4,000/3,600m Row
- 3,200/2,880m Ski
- 200/160 Calorie Echo Bike
- 8,000/7,200m Bike Erg
- 16:00 Effort on Treadmill/Runner
POWER CLEANS & HANG SNATCHES
- Reduce Loading/Reps
- Sub Dumbbells
10/8 CALORIE ECHO BIKE
- 1:00 Time Cap
- 12/10 Calorie Bike Erg
- 12/10 Calorie Row
- 10/8 Calorie Ski
- 150m Run
- 0:50 Effort on Treadmill/Runner
- 12 Shuttle Runs (1 rep = 10m)
- 12 Burpees
DOUBLE DUMBBELL OVERHEAD CARRY
- Reduce Distance/Loading
- 0:30 Overhead Carry March in Place
- 0:30 Overhead Carry Hold
- Single Dumbbell Overhead Carry
- Handstand Walk
- 20 Handstand Shoulder Taps Against A Wall
- 20 Plank Shoulder Taps
- 5 Wall Walks
[TEAMS OF 2 VERSION]:
30:00 AMRAP:
Buy-In: 2-Mile Run (Together)
Directly Into...
Max Rounds:
10 Power Cleans
10/8 Calorie Echo Bike
5 Hang Snatches
50-Meter Double Dumbbell Overhead Carry
*Split Work As Desired
Score: Total Rounds + Reps
- Notes: Run together, choosing a buy-in run distance you can complete in under 18:00. Then split the remaining work however you'd like, one partner working at a time. One round should take about 2:30-3:30.
- Target Score: 5-8 Rounds
MOVEMENT PREP
2:00 Easy Bike
400m Easy Run
Empty Bar Flow:
5 Deadlifts
5 Hang Power Cleans
5 Push Press
5 Hang Snatches
Build to Workout Weights
2 Rounds:
3 Power Cleans
5 Calorie Bike
3 Hang Snatches
10m DB Overhead Carry