2026-10-03

• Overview: This beefy workout features a five-round pulling triplet sandwiched between two runs. This is a long threshold effort where pacing is important.
• Choose a run distance you can complete in less than 9:00 and 4:30, respectively. Each row should take no longer than 1:30, and the sumo deadlift high pulls and toes to bar should be able to be completed in 5 sets or fewer throughout.
• Sumo Deadlift High Pulls: Start with a wide stance and hands inside the knees, then drive through the legs to stand tall and pull the bar up to chest height with elbows high and outside. Elbows may not dip below the height of the bar, and the bar must reach higher than your sternum.
• Intended Intensity: RPE 6-7
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 26-29 Minutes

*If time-capped, add 1s to your score for every incomplete rep. (400m = 1 rep)

• Run the first mile at a controlled, moderate effort so you can transition straight into the triplet with plenty in the tank. There is still a lot of work left.
• Your grip and forearms don't get a break during the five rounds. Chip away at the work, breaking the high pulls and toes to bar well before your grip gives out. Small sets are okay.
• Sumo Deadlift High Pulls: Make sure you're using your lower body as much as possible. Focus on a strong leg and hip drive, and relaxed, elongated arms until you have extended your hips. Break these as needed so your reps stay quick.
• Save enough in the lungs to run the final 800m at a similar pace to your first run. We don't want this final run to be a trudge!

1 MILE RUN

• 10:00 Time Cap
• 1,600/1,440m Ski
• 100/80 Calorie Echo Bike
• 4,000/3,600m Bike Erg
• 8:00 Moderate Effort on Treadmill/Runner

21/18 CALORIE ROW

• 18/15 Calorie Ski
• 18/15 Calorie Echo Bike
• 21/18 Calorie Bike Erg
• 21 Burpees

SUMO DEADLIFT HIGH PULL

• Reduce Loading/Reps
• Sub Kettlebell
• Sumo Deadlift
• Deadlift
• Hang Power Clean
• Power Clean

TOES TO BAR

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

800 METER RUN

• 5:00 Time Cap
• 800/720m Ski
• 50/40 Calorie Echo Bike
• 2,000/1,800m Bike Erg
• 4:00 Moderate Effort on Treadmill/Runner

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[TEAMS OF 2 VERSION]:

[For Time]:
1 Mile Run (Alternate Every 400m)

Directly Into...

10 Rounds (Alternate Full Rounds):
10/8 Calorie Row
8 Sumo Deadlift High Pulls, 75 / 55 lb
6 Toes to Bar

Directly Into...

800 Meter Run (Alternate Every 200m)

Time Cap: 32 Minutes

• Notes: Only one partner works at a time throughout. On each run, alternate loops so each partner runs twice. Then alternate full rounds of the triplet (5 rounds each). Choose reps/loading you can complete unbroken each round.
• Target Score: 26-29 Minutes

400m Easy Run
10 Light Deadlifts
10 Kipping Swings
10 Air Squats
1:00 Easy Row

1 Round at Workout Weight:
200m Run
8/6 Calorie Row
5 Sumo Deadlift High Pulls
5 Toes to Bar