“One Way”
Duration: 35:00
For Time:
1 Mile Run
80 Hand-Release Push-ups
60 V-ups
40 Burpees to Target
20 Strict Pull-ups
10 Hang Power Snatches, 135 / 95 lb
Time Cap: 35 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This chipper opens with a mile run, then grinds through higher-rep bodyweight movements before a barbell finish. Expect fatigue to build in the chest, core, and pulling muscles.
- Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground, and your hands must be lifted off the ground. You must remain in a planked position, meaning your hips do not pike up or sag down as you push yourself up into a fully locked-out position.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
- Burpees to Target: Reach a full chest-to-ground position at the bottom of your rep and jump to reach a target just out of fingertip reach with both hands. These are typically performed under a pull-up bar, jumping up to touch the bar as your target. However, if a bar is not available, you can perform your burpees parallel to a wall, jumping up to touch the wall with the hand closest to the wall.
- 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.
- Hang Power Snatches: Choose a weight you can complete in 3 or fewer sets.
- Intended Intensity: RPE 7-8
- Target Loading: Moderate (55-65%)
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 26-32 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Approach the opening run at a challenging but manageable pace. Target roughly 1:00-1:30 slower than your mile PR pace, or RPE 7. This pace should feel a little faster than how you would normally approach a mile run in a workout. Your next movement is push-ups, which aren't very cardiovascularly taxing, so you'll be able to catch your breath a little there.
- After the run, steadily chip away at the remaining work. Never go to near-failure and always leave a few reps in the tank before breaking. We want enough in our muscles for a strong set of snatches to finish out the workout.
- Start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the bar, so when your feet come back up, they're directly under the bar. This should allow you to immediately jump vertically to touch the bar. Then drop directly to the floor, using gravity to assist and riding your momentum down to the ground. Focus on shooting your legs out from underneath you to maximize speed.
SUBSTITUTIONS
1 MILE RUN
- 10:00 Time Cap
- 2,000/1,800m Row
- 1,600/1,440m Ski
- 100/80 Calorie Echo Bike
- 4,000/3,600m Bike Erg
- 8:00 Effort on Treadmill/Runner
HAND-RELEASE PUSH-UPS
- Reduce Reps
- Regular Push-Ups
- Box Push-ups (Hands Elevated)
- Dumbbell Bench Press
- Dumbbell Floor Press
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-ups
- Hollow Rocks
BURPEES TO TARGET
- Reduce Reps/Target Height
- Regular Burpees
- Same Calorie Row, Ski, or Bike Erg
- No Push-up Burpee
- 80 Mountain Climbers
- 80 Air Squats
- Box Jumps
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
HANG POWER SNATCH
- Reduce Loading/Reps
- Power Snatches
- Sub Dumbbells, @dumbbell(50/35)s
- Hang Squat Snatches
- Kettlebell Swings, @kettlebell(70/53)
- Hang Power Cleans
[TEAMS OF 2 VERSION]:
For Time:
1 Mile Run (Together)
120 Hand-Release Push-ups
90 V-ups
60 Burpees to Target
30 Strict Pull-ups
15 Hang Power Snatches
* Split Work As Desired
Time Cap: 35 Minutes
- Notes: Run together, then split the remaining work however you'd like, one partner working at a time.
- Target Score: 20-26 Minutes
MOVEMENT PREP
400m Easy Run
2 Rounds:
8 Push-ups
7 V-ups
6 Burpees
5 Strict Pull-ups
4 Empty Bar Hang Power Snatches
Build to Barbell Weight