“Closing Argument”
Duration: 35:00
3 Rounds:
400 Meter Run
20 Single Dumbbell Hang Clean & Jerks, 50 / 35 lb
20 Push-ups
- Rest 2:00 -
6 Rounds:
200 Meter Run
10 Single Dumbbell Hang Clean & Jerks, 50 / 35 lb
10 Push-ups
Time Cap: 35 Minutes
Score: Total Time (Including Rest)
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This longer Saturday workout features two blocks, separated by one 2:00 rest period. The total volume of each block is equivalent, but the rounds/reps are split differently.
- Single Dumbbell Hang Clean & Jerks: Use a single dumbbell and alternate arms every 5 reps. These are from the hang position, so the dumbbell should not touch the ground between reps. Choose a weight you can complete the 20 reps with no more than 1 break and the 10 reps without setting down the dumbbell.
- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
- Intended Intensity: RPE 6-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 25-29 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- The 2:00 rest period will provide some reprieve, so approach each block with the intent to work for roughly 12 minutes.
- Run: The non-run movements aren't too taxing on the lungs, so you should be able to attack the runs at a slightly faster pace than you normally would. The 200s should be a touch quicker than the 400s.
- Single DB Hang Clean & Jerks: These should feel light and controlled, not overly fatiguing. Keep the dumbbell moving vertically and close to your body through the pull. Drive with your legs, then use a small dip and strong hip extension rather than pulling early with your arm.
- Push-ups: Break into quick sets before reps slow, so your pressing does not become the limiting factor in the back half.
- Transitions will add up in this workout, so be efficient moving from one movement into the next.
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)
200 METER RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
SINGLE DUMBBELL HANG CLEAN & JERK
- Reduce Loading/Reps
- Dumbbell Snatch
- Kettlebell Swing
- Barbell Hang Clean & Jerk, @weight(95/65)
PUSH-UPS
- Reduce Reps
- Box Push-ups (Hands Elevated)
- Push-ups from Knees
- 40-20 Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
[TEAMS OF 2 VERSION]:
3 Rounds:
400 Meter Run (Together)
20 Single DB Hang Clean & Jerks (Synchro)
32 Push-ups
- Rest 2:00 -
6 Rounds:
200 Meter Run (Together)
10 Single DB Hang Clean & Jerks (Synchro)
16 Push-ups
Time Cap: 35 Minutes
- Notes: Run together and synchronize the hang clean and jerks. Split the push-ups however you like, one partner working at a time.
- Target Score: 26-30 Minutes
MOVEMENT PREP
400m Easy Run
5 DB Hang Cleans (Light)
5 DB Push Press (Light)
20m Single DB Overhead Walk (Each Arm)
10 Push-ups
2 Rounds:
100m Run
6 Single DB Hang Clean & Jerks (3/3)
6 Push-ups