2026-10-08

• Overview: There is no built-in rest in today's workout. The buy-in creates significant grip and lower-body fatigue to start each AMRAP, making the pull-ups and deadlifts increasingly challenging. Expect your grip and legs to be the main sources of fatigue as the sets progress.
• Workout Flow: Each 8:00 window starts with a buy-in of run + carry. Use the remaining time in the interval to work through as many rounds+reps of the 10/10/10/10 as you can. The run should take about 4:00 and the carry about 1:00, leaving roughly 3:00 to work through max rounds. Aim to complete at least one round per work window. In the next interval, pick up where you left off in your rounds + reps.
• Strict Pull-ups: Should take less than 1:00. 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.
• Suitcase Deadlifts: Hold one dumbbell at your side, with your feet closer together than a conventional deadlift. Hinge at the hips to lower it toward the floor, then stand tall, keeping your torso square with no lean. Only one head of the dumbbell needs to touch the ground between reps. These should be able to be completed unbroken, but you may want to break once per set.
• 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.
• Intended Intensity: RPE 6-8
• Target Loading: Moderate-Heavy
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 4-6 Rounds

• You'll be working for 32 straight minutes, so come out at a moderate pace you can hold. Never let your grip/forearms get close to blowing up.
• These are heavy dumbbells, so use a hook grip when possible.
• Farmer's Carry: Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip. Don't hesitate to break early, as this is a movement where setting down the dumbbells doesn't need to eat up too much time. You'll want to protect your grip for the following movements.
• Suitcase Deadlifts: Keep your torso square and don't let the loaded side twist your torso. Brace well to protect your back. Break early before your grip gets too dicey. This is also a movement where you don't lose too much time by setting the dumbbell down before going again.

800 METER RUN

• 1,000/900m Row
• 800/720m Ski
• 50/40 Calorie Echo Bike
• 2,000/1,800m Bike Erg
• 4:00 Moderate Effort on Treadmill/Runner

FARMER’S CARRY

• Reduce Loading/Distance
• Sub Kettlebells or Plates
• 1:00 Farmer’s Carry March in Place
• 1:00 Farmer’s Carry Hold
• Plate Hug Carry

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

SUITCASE DEADLIFT

• Reduce Loading/Reps
• Sub Kettlebell or Plate
• Suitcase Carry
• 20 Barbell Deadlifts, 95 / 65 lb

BOX JUMPS

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

1-2 Rounds:
200m Easy Run
20-Meter Farmer’s Carry
3 Strict Pull-ups
5 Suitcase Deadlifts (Each)
3 Box Jumps