2026-10-24

• Overview: This longer, full-body workout moves through a gauntlet of different movements. Expect grip, upper body, and posterior chain fatigue to accumulate.
• Hold the run, row, and bike at a controlled aerobic pace, taking around 4:00, 2:00, and 2:30, respectively. The hang power snatches and hang power cleans should be completed in 1-3 sets and take no longer than 1:00. The deadlifts should be completed unbroken every round.
• 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.
• Ring Dips: At the top of the rep, elbows must be fully locked out while in the support position above the rings. In the bottom of the dip, shoulders must pass below the elbows.
• Ring Rows: Set the rings so the bottom of each ring is level with the bottom of your sternum when standing. Sit directly beneath the rings with your legs straight in front of you and plant your heels there. Lift your hips into a straight-body plank while hanging from the rings. This is your starting position for all ring rows.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Lactate Threshold & Muscular Endurance
• Target Score: 20-28 Minutes

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

• With a lot of work ahead, pacing well from the beginning is important.
• Your run should feel challenging, but you should be able to get right to work once you get to the barbell.
• Break the barbell + gymnastics sets early in the workout so you have energy in the tank for the back half. That's where most people will fall off.
• Have your plates planned and set out ahead of time. We recommend changing your barbell weight before you move to the cardio implement (row and bike).

800 METER RUN

• 5:00 Time Cap
• 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

500/450 METER ROW

• 2:30 Time Cap
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 400m Run
• 2:00 Moderate Effort on Treadmill/Runner

30/24 CALORIE ECHO BIKE

• 3:00 Time Cap
• 36/30 Calorie Bike Erg
• 36/30 Calorie Row
• 30/24 Calorie Ski
• 400m Run
• 2:30 Moderate Effort on Treadmill/Runner

HANG POWER SNATCH

• Reduce Loading/Reps
• Power Snatches
• Dumbbell Hang Power Snatches, 35 / 25 lb
• Kettlebell Swings
• Hang Power Cleans

HANG POWER CLEANS

• Reduce Loading/Reps
• Power Cleans
• Sub Dumbbells, 50 / 35 lb
• Kettlebell Swings

DEADLIFT

• Reduce Loading/Reps
• Sub Dumbbells, 70 / 50 lb
• Good Mornings
• Barbell Sumo Deadlift
• Kettlebell Sumo Deadlift

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

RING DIPS

• Reduce Reps
• Banded
• Static Dips (on Box, Bar, Bench, etc.)
• Hand-Release Push-ups
• Overhead Dumbbell Tricep Extensions
• Skull Crushers

RING ROWS

• Adjust Angle
• Decrease Reps
• Inverted Barbell Rows
• Alternating Dumbbell Plank Rows
• Dumbbell or Barbell Bent Over Rows

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[TEAMS OF 2 VERSION]:
For Time:
800 Meter Run (Together)

6 Rounds (3 Each):
5 Hang Power Snatches, 75 / 55 lb
5 Strict Pull-ups

50/40 Calorie Row (Split As Desired)

6 Rounds (3 Each):
5 Hang Power Cleans, 105 / 75 lb
5 Ring Dips

40/32 Calorie Echo Bike (Split As Desired)

6 Rounds (3 Each):
5 Deadlifts, 135 / 95 lb
5 Ring Rows

Time Cap: 30 Minutes

• Notes: Run together. For each 6-round block, split the rounds evenly (you go, I go), one partner completing a full round before the next partner goes. Split the bike and row however you like, one partner working at a time.
• Target Score: 20-28 Minutes

1:00 Easy Bike
1:00 Easy Row
200m Run

5 Tempo Ring Rows
5 Tempo Ring Dips
5 Pull-ups

3-5 Rounds, Building to Workout Weights:
5 Deadlifts
5 Hang Power Cleans
5 Hang Power Snatches