“Last Call”
Duration: 32:00
5 Rounds For Time:
20/16 Calorie Echo Bike
10 Deadlifts, 225 / 155 lb
10 Strict Pull-ups
400 Meter Run
Time Cap: 32 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Aim to keep moving through this longer multi-modal Saturday grind. The deadlifts pre-fatigue your grip, making the strict pull-ups more challenging and slowing down the workout.
- Deadlifts: Choose a weight you can complete in 1-2 quick sets.
- 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 to complete each set in 2-4 sets.
- Full rounds should take less than 6:00 (bike + run in ~4:00, deadlifts + pull-ups ~2:00).
- Intended Intensity: RPE 6-8
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 19-29 Minutes
- * If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Settle into a sustainable pace you can hold all five rounds. The bike and run should feel roughly the same each round, while the deadlifts and pull-ups will become more challenging to hold as your muscles fatigue.
- Bike/Run: We're just looking for a steady, moderate pace that allows you to pick up the barbell immediately.
- Deadlifts: Aim for 1-2 quick sets, keeping a strong flat back. If your reps slow, drop the bar. We don't want to hang on for longer than is absolutely necessary in order to preserve our grip.
- Strict Pull-ups: The strict pull-ups are the bottleneck, especially with the deadlifts pre-fatiguing your grip, so break them well before you get close to failure. Aim for 2-4 sets.
SUBSTITUTIONS
20/16 CALORIE ECHO BIKE
- 24/20 Calorie Bike Erg
- 24/20 Calorie Row
- 20/16 Calorie Ski
DEADLIFT
- Reduce Loading/Reps
- Sub Dumbbells or Kettlebells
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
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
400 METER RUN
- 500/450m Row
- 400/360m Ski
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
[TEAMS OF 2 VERSION]:
You Go, I Go — Alternate Full Rounds
10 Rounds Each (20 Total):
10/8 Calorie Echo Bike
5 Deadlifts
5 Strict Pull-ups
100 Meter Run
Time Cap: 35 Minutes
- Notes: Partners complete 20 rounds total, 10 each, switching after each full round, so you get a full round of rest between your efforts. Use that rest: keep the deadlifts unbroken, the strict pull-ups unbroken or in one quick break, and move through the run in about 0:25 to 0:30.
- Intended Intensity: RPE 7-9
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 24-32 Minutes
MOVEMENT PREP
2:00 Easy Bike
5 Empty Barbell Good Mornings
5 Empty Barbell Deadlifts
5 Scap Pull-ups
400m Easy Run
At Workout Weight:
5 Calorie Bike
5 Deadlifts
3 Strict Pull-ups
100m Run