2026-09-26

• Overview: This full-body conditioning work should feel uncomfortable but repeatable across all three rounds.
• The run should take about 3:00, toes to bar completed in under 1:30, and each full round about 6:00 to 8:00.
• Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
• Single-Arm DB Front Squats: Hold a single dumbbell with one arm in the front rack on one shoulder, switching arms at 10 reps.
• Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.
• Intended Intensity: RPE 6-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 18-25 Minutes

*If time-capped, add 1s to your score for every incomplete rep.

• The overall goal is to maintain similar round times. Rather than pushing hard in the first round, come out at a more conservative pace, and if you have energy late in the second round, gradually increase the pace.
• We want to protect grip and shoulders early. They’re involved in nearly every movement and can become a limiter in the final round. Don't death-grip the dumbbell on the front squats. Break the toes to bar before you start to really feel it in your grip.
• No movement should ever stop you in your tracks. We want to transition smoothly between movements. You should feel like this is one sustained 20-25 minute effort, rather than short bursts of a hard effort with subsequent breaks.
• Alternating Dumbbell Snatches: Keep these rhythmic, driving with the legs and punching the dumbbell overhead rather than muscling it with the arm.
• Single-Arm DB Front Squats: Brace your midline against the offset load and keep your torso tall.

600 METER RUN

• 750/675m Row
• 600/540m Ski
• 1,500/1,350m Bike Erg
• 36/30 Calorie Echo Bike
• 3:00 Moderate Effort on Treadmill/Runner
• 48 Shuttle Runs (1 rep = 10m)

DUMBBELL SNATCH

• Reduce Loading/Reps
• Dumbbell Hang Power Snatches
• Plate Ground to Overhead
• Kettlebell Swings at Same Weight
• Barbell Power Snatches, 65 / 45 lb
• Barbell Hang Power Snatches

SINGLE-ARM DB FRONT SQUATS

• Reduce Loading
• Goblet Squats
• Barbell Front Squats, 65 / 45 lb
• 40 Air Squats

TOES TO BAR

• Reduce Reps
• V-ups
• Toes To As High As Possible
• Knees To Chest
• Hanging Knee Raises
• GHD Sit-ups
• Sit-ups

BURPEE BOX JUMPS

• Reduce Box Height
• Burpee Box Step-ups
• Burpees Only
• Box Jumps Only

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

Partner 1:
800 Meter Run

Partner 2:
Max Rounds + Reps of:
20 Alternating Dumbbell Snatches
20 Single-Arm Dumbbell Front Squats (10/Arm)
12 Toes to Bar
12 Burpee Box Jumps (20″/16″)

* Switch Stations When P1 Finishes Run
* P1 Picks Up Where P2 Left Off in AMRAP

Dumbbell: 35 / 25 lb

• Notes: There is no rest built into this team workout. Both partners are always working. One partner runs while the other completes the gym movements. Switch stations each time one partner completes the run. Pick up where your partner left off in the AMRAP, with your score being total rounds + reps completed.
• Target Score: 6.5-8.5 Rounds

400m Easy Run
10 Single-Arm DB Deadlifts (light)
10 Sit-ups
6 Burpees
6 Box Step-ups

1 Round at Workout Weight:
200m Run
6 Alternating DB Snatches
6 Single-Arm DB Front Squats
5 Toes to Bar
3 Burpee Box Jumps