2026-09-15

General Warm-Up15 min

“Straight Four”25 min

4 x 4:00 AMRAP:
30 Alternating Hang Dumbbell Snatches, 50 / 35 lb
Max Calorie Row in Remaining Time

Score: Total Row Calories

AEROBIC POWER [VO2 MAX]

Stimulus

Overview: This Target Tuesday workout is part of a 3-week series working toward the next benchmark workout, the 2k Row, in the last week of September, so the row is the focus of this piece.
Single Dumbbell Hang Snatches: Use a single dumbbell and alternate arms every rep. These are from the hang position, so the dumbbell should not touch the ground between reps. They should take 1:15 or less, leaving at least 2:45 to row.
Row: This should be a hard effort each round. Aim to accumulate around 30-45 calories for men and 24-36 calories for women each round.
Intended Intensity: RPE 8
Target Loading: Moderate
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 120-180 Calories (M), 100-150 Calories (W)

Strategy

With 3:00 of rest between AMRAPs, you should attack every row. That's the priority of this piece. Work through the snatches in a manner that keeps you moving and chipping away at reps, but doesn't leave you smoked for the row.
Aim for similar calories each round.
Hang Dumbbell Snatches: Practice your transition between hands so you're proficient and efficient during the workout. On the way down, bend your elbow and guide the dumbbell down close to your body rather than swinging it out in front. Switch arms at roughly eye level.
Row: Get the flywheel moving hard out of the gate, then settle into a pace at your 2k PR effort or faster.

Substitutions

SINGLE DUMBBELL HANG SNATCH

ROW

Movement prep

2:00 Easy Row, building the last 0:30
6 Single-Arm DB Deadlifts (Each)
6 Single-Arm DB Push Press (Each)

Build to DB weight, practicing transition between hands

2 Rounds at Workout Weight & Pace:
6 Alternating Hang DB Snatches
8/6 Calorie Row (Hard)