“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
For time:
3 rounds of:
12 Lateral Burpee Over Dumbbells
21 Pull-ups
— then —
3 rounds of:
12 Alternating Dumbbell Snatches, 50/35 lbs
21/15 Row / Bike Calories
GENERAL
We’ll complete two couplet workouts with no rest between
All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and bike/row
Expecting this conditioning piece to take around 12-20 minutes to complete
BURPEES
The burpees are to be completed lateral over the dumbbell
There is no need to stand to full extension, but the feet should pass over the top of the dumbbell each time
PULL-UPS
Choose a variation or rep scheme that allows you to complete the 21 reps in at least sets of 3-5 during the workout
DUMBBELL SNATCHES
Alternate arms every rep, completing 6 on each side
This should be a slightly heavier weight, but something that you could complete at least 12 reps unbroken when fresh
BIKE/ROW
If short on bikes/rowers, stagger heats by 2-4 minutes
If unable to Bike/Row, complete one of the following:
Equal Calorie Echo Bike, Bike Erg
400 Meter Run
STRATEGY
FIRST PART
With a sneaky 63 pull-ups across the 3 rounds, we can think about breaking these up from the beginning to preserve our upper body pull
Consider the following sets:
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
**5 Sets: **5-4-4-4-4
7 Sets: 3’s
We’ll always be moving on the burpees, so find a pace that supports your pull-up strategy
If you know you’ll need some more time to recover your pull, slow the burpees down and just keep moving
SECOND PART
The movement we’ll always stay moving on during the second part, like the burpees in part 1, is the bike/row
That being said, let’s push to also stay moving as much as possible on the movement we would stop on – the dumbbell snatches
Switching on the ground can be helpful when finding a rhythm with the heavier bell, but if you’re able to, switching in the air is faster
While we’ll always be moving on the bike/row, it’s not a throw away station, as we get a big calorie payoff for higher power outputs
Try to start the bike/row fast each time to get that first calorie or two to tick off quickly, then settle into a moderate pace for the remaining calories
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