2026-10-10

• Overview: This pyramidal chipper should feel like a grind with notable upper-body and posterior chain fatigue. Keep a strong, braced core throughout to protect your back.
• Row: Each row should take about 5:00.
• Lateral Burpees Over Rower: Chest and thighs must touch the ground at the bottom. A two-foot take-off is not required, but you are required to jump over the rower (rather than step over). Both feet should be in the air at the same time.
• Alternating Dumbbell Snatches: These are meant to feel like a heavy grind. 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.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate-Heavy
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 22-27 Minutes

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

• The opening row should be approached at a controlled effort that allows you to jump right into the burpees. Starting more conservatively through the first half of this workout will allow you to have a strong second half. The second half is where the real test is.
• Lateral Burpees Over Rower: Don't sprint here. Keep a methodical pace, staying low to the ground.
• DB Snatches: This is the crux of the workout, so manage the other movements so you can have strong efforts here. Single reps (switching arms when the dumbbell is resting on the ground) will be the best strategy for most due to the heavy dumbbell. Hook grip if possible. Good, efficient mechanics will be especially important. Keep the dumbbell close to your body, traveling in a straight path with your elbow leading the way. Generate power from your hips and legs. Dip under the dumbbell in the catch so you don't have to pull the dumbbell as high overhead.
• Toes to Bar: Break into conservative sets in order to save your grip for the following snatches.

80/64 CALORIE ROW

• 64/52 Calorie Ski
• 64/52 Calorie Echo Bike
• 80/64 Calorie Bike Erg
• 1,000m Run
• 5:00 Moderate Effort on Treadmill/Runner

LATERAL BURPEES OVER ROWER

• Reduce Reps
• Lateral Jump Over Line
• Lateral Burpees With Step Over
• Burpees to a Target
• Regular Burpees
• Same Calorie Ski or Bike Erg
• 80 Air Squats

DUMBBELL SNATCH

• Reduce Loading/Reps
• Dumbbell Hang Power Snatches
• Plate Ground to Overhead
• Kettlebell Swings at Same Weight
• Barbell Power Snatches, 75 / 55 lb

TOES TO BAR

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

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[TEAMS OF 2 VERSION]:
30:00 AMRAP:
120/100 Calorie Row
60 Lateral Burpees Over Rower
60 Alternating Dumbbell Snatches, 50 / 35 lb
60 Toes to Bar
60 Alternating Dumbbell Snatches, 50 / 35 lb
60 Lateral Burpees Over Rower
Max Calorie Row in Remaining Time

Score: Calories of Final Row

• Notes: One partner works at a time, splitting the work however you like and switching whenever you like.
• Target Score: 100-180 Calories (M), 75-150 Calories (W), 90-165 Calories (M/W)

2-3 Rounds, building to workout weight:
1:00 Easy Row
5 Lateral Burpees Over Rower
4-6 Alternating Dumbbell Snatches
5 Toes to Bar