2026-10-15

• Overview: This is a long aerobic threshold engine piece. You should be able to move through this workout cyclically, with nothing stopping you in your tracks and no movement ever feeling daunting.
• Row in about 1:00, snatches in less than 1:00, double unders in about 0:30, pull-ups in less than 0:30, and run in about 1:00. Full rounds should take around 3:00-3:30.
• 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.
• Strict Pull-ups: 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.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 24-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (250/225m Row & 200m Run = 1 rep)

• We want steady, repeatable round splits, so settle into a moderate effort you can hold across all rounds. Each station should feel sharp and crisp, with one station flowing into the next. Aim for all unbroken sets if your ability allows.
• Keep the snatches cyclical by dropping the dumbbell straight back to the floor and switching hands in the air if possible. 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.
• On the double unders, stay streamlined (tall, upright chest, knees slightly bent), and keep your arms relaxed.

250/225 METER ROW

• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg

DUMBBELL SNATCH

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

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• Plate Hops
• Lateral Skater Hops
• 6 Burpees

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

200 METER RUN

• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 1:00 Moderate Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)
• 15 Burpees

2:00 Easy Row
400m Run
20 Single Unders
6 DB Snatches (light)
5 Scap Pull-ups

At Workout Weight/Pace:
100m Row
6 DB Snatches
10 Double Unders
3 Strict Pull-ups
100m Run