2026-09-05

• Overview: This 30-minute workout is a full-body grind. The row sets the aerobic tone, while the push-ups and box jumps accumulate upper- and lower-body fatigue before the snatches.
• Row: Should take about 2:00.
• 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.
• Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
• Power Snatches: Choose a weight you can complete in steady singles throughout.
• One full round should take around 4:00 to 4:30.
• Intended Intensity: RPE 6-8
• Target Loading: Moderate-Heavy (65-75%)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 6-8 Rounds

• Come out at a pace you can hold for the entire 30 minutes. We're looking for a steady effort throughout, rather than an aggressive start and fade at the end. We want to maintain similar outputs each round. You should always be moving throughout this workout.
• Row: Aim for a smooth pace. Don't sprint here. This is a long workout.
• Push-ups: To maximize your time, consistent, small sets will likely be your best bet to avoid hitting failure and significantly slowing down. To maximize muscular endurance improvements, perform larger sets, taking each working set to 2-3 reps shy of fatigue.
• Box Jumps: We're looking for a calm and consistent pace so you can get right to the barbell. Don't forget to use your arms for momentum.
• Power Snatches: Target steady singles with a quick reset between reps. Keep your chest up and the bar close on every pull.

500/450 METER ROW

• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 400m Run
• 2:00 Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)

HAND-RELEASE PUSH-UPS

• Reduce Reps
• Regular Push-Ups
• Box Push-ups (Hands Elevated)
• Dumbbell Bench Press
• Dumbbell Floor Press

BOX JUMPS

• Decrease Reps
• Reduce Box Height
• Box Step-ups
• 30 Squat Jumps
• 30 Jumping Lunges
• Alternating Single-Leg Squats
• 30 Reverse Lunges
• Broad Jumps

POWER SNATCH

• Reduce Loading/Reps
• Single or Double Dumbbell Power Snatch
• Single or Double Dumbbell Hang Power Snatch
• Kettlebell Swings
• Power Clean

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[TEAMS OF 2 VERSION]:
30:00 AMRAP:

Partner 1:
Accumulate Row Meters

Partner 2:
15 Hand-Release Push-ups
15 Box Jumps
5 Power Snatches

* Switch Stations Each Time P2 Finishes
* Pick Up Where Partner Left Off Rowing

Score: Total Meters Rowed

• Notes: There is no built-in rest, so both partners work the whole time. Switch stations each time one partner completes one round of push-ups + box jumps + snatches.
• Target Score: 7,000-8,000 Meters (M), 6,300-7,200 Meters (W), 6,600-7,600 Meters (M/W)

2 Rounds:
1:00 Easy Row
5 Push-ups
6 Box Step-ups
5 Hang Power Snatches (empty bar)

Build to Workout Weight & Box Height

2 Rounds:
100 Meter Row
5 Hand-Release Push-ups
4 Box Jumps
2 Power Snatches