2026-11-21

• Overview: This long, full-body chipper alternates between 800m runs and decreasing-rep gym stations. About 16:00 of the workout will be spent running.
• Choose a dumbbell weight based on the bench press. Choose a weight you can complete the bench press in no more than 4 sets.
• 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.
• Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
• Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Aim to break the farmer's carry no more than twice.
• Devil Press: With hands on the dumbbells, burpee between them (chest must touch the ground), then stand and bring the dumbbells overhead to a locked-out position. You can swing the dumbbells between or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead. Should take less than 1:30 to complete.
• Intended Intensity: RPE 6-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 22-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (200m = 1 rep)

• This is a big, long grind. Work at a steady pace that you feel in control of, but is still challenging. With a wide array of movements, your pace and strategy may shift on each movement depending on where your weak points are. The key is to prioritize a crisp cycle rate on each movement. If your reps are slow and sloppy, take a quick break.
• Approach your runs at a fast and challenging enough pace that still allows for continuous movement on the gym movements. We don't want to be so conservative that we're just wasting time on the runs, as roughly half of this workout is spent running. Aim to complete the runs at around your 10k pace (1-2 minutes slower than mile pace). The sit-ups before the runs will naturally lower your heart rate a bit, allowing for strong efforts on the runs.
• Move quickly on the sit-ups. It’s a chance to catch your breath and give your arms and legs a break.

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

SIT-UPS

• Reduce Reps
• Hollow Rocks
• Tuck Crunches
• Plank Shoulder Taps

BOX JUMPS

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

DUMBBELL BENCH PRESS

• Reduce Loading/Reps
• Sub Barbell, 95 / 65 lb
• Floor Press
• Hand-Release, Weighted, or Deficit Push-ups
• 60 Push-ups

FARMER’S CARRY

• Reduce Loading/Distance
• Sub Kettlebells or Plates
• 2:00 Farmer’s Carry March in Place
• 2:00 Farmer’s Carry Hold
• Plate Hug Carry

DEVIL PRESS

• Reduce Reps/Loading
• Double Dumbbell Power Snatch
• Double Dumbbell Burpee Deadlift
• Alternating Single-Arm Devil Press
• Alternating Dumbbell Snatch
• Kettlebell Swings
• Burpee To Target
• Barbell Clean & Jerk, 95 / 65 lb

-----------------------------
[TEAMS OF 2 VERSION]:
30:00 AMRAP:

Partner 1:
800 Meter Run

Partner 2:
Max Rounds of:
20 Box Jumps (20″/16″)
20 Dumbbell Bench Press
20 Sit-ups
5 Devil Press

* Switch Stations When P1 Finishes Run
* P1 Picks Up Where P2 Left Off in AMRAP

Dumbbells: 35 / 25 lb

Score: Total Rounds + Reps

• Notes: There is no rest built into this team workout. Both partners are always working. One partner runs while the other completes the gym movements. Switch stations each time one partner completes the run. Pick up where your partner left off in the AMRAP, with your score being total rounds + reps completed.
• Target Score: 7-9 Rounds

1-2 Rounds:
200m Run
5 Box Jumps
5 Sit-ups
5 Dumbbell Bench Press
20m Farmer’s Carry
3 Devil Press