2026-08-08

• 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

• 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.

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

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