“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

(w/ equipment)

For time:

20 Strict Pull-ups

Run, 400 m

40 Double Dumbbell Power Cleans

Run, 800 m

40 Double Dumbbell Push Jerks

Run, 400 m

20 Strict Pull-ups

STIMULUS
DESCRIPTION
In this chipper style workout, we’ll alternate between running and either dumbbell movements or strict pull-ups
We expect this workout to be on the longer side, taking around 18-25 minutes to complete

STRICT PULL-UPS
Choose a rep number or variation that takes 2 minutes or less to complete

DOUBLE DUMBBELL POWER CLEANS
Only one head of the dumbbell has to touch the ground at the bottom of each rep
Choose a weight here that allows you to complete at least 10 reps at a time

DOUBLE DUMBBELL PUSH JERKS
We’re getting the dumbbell from our shoulders to overhead here
This is ideally the same weight as the power cleans – something you can complete at least 10 reps at at time

RUN
See below for run substitutions

MODFICATIONS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Row
40 Odd Object Rows

DOUBLE DUMBBELL POWER CLEANS
Single Dumbbell Power Cleans
Odd Object Ground to Shoulder
DOUBLE DUMBBELL PUSH JERKS
Single Dumbbell Push Jerk
Odd Object Shoulder to Overhead

RUN
400 Meters:
500 Meter Row
1000 Meter Bike Erg
28/20 Calorie Assault or Echo Bike
30 x 10 Meter Shuttle Runs

800 Meters:
1000 Meter Row
2000 Meter Bike Erg
56/40 Calorie Assault or Echo Bike
60 x 10 Meter Shuttle Runs

COACHING
THE ELBOWS
We’re doing a lot of pulling with the arms in the strict pull-ups that begin and end the workout
Let’s make sure on the power cleans that the elbows stay locked until the hips open
Flexing the triceps can help keep the elbows locked out
Overloading the arms can make the cleans and the final set of strict pull-ups much more challenging

TIPS
Break up the strict pull-ups into smaller sets – something you see yourself being able to hold or improve upon the second time around
Push for larger sets on the dumbbell movements as there is about 4 minutes of “rest” between them during the longer 800 meter run
Move at a moderate pace on the runs that allows you to accomplish your game plan on the dumbbells and strict pull-ups

WARM-UP
8 Minutes Straight
200m Run *
1 Minute Glute Bridges

200m Run *
1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

200m Run*
1 Minute Glute Bridge Walkouts

200m Run*
1 Minute Active Dive Bombers

*200m Run or 200m Run Substitute

(w/o equipment)

For time:

40 Odd Object Rows

Run, 400 m

40 Odd Object Ground-to-Shoulders

Run, 800 m

40 Odd Object Shoulder-to-Overheads

Run, 400 m

40 Odd Object Rows

STIMULUS
DESCRIPTION
In this chipper style workout, we’ll alternate between running and odd object movements
We expect this workout to be on the longer side, taking around 18-25 minutes to complete

ODD OBJECT ROWS
Choose a weight, rep number, or variation that takes 2 minutes or less to complete

ODD OBJECT GROUND TO SHOULDER
Choose a weight here that allows you to complete at least 10 reps at a time

ODD OBJECT SHOULDER TO OVERHEAD
This is ideally the same weight as the ground to shoulder – something you can complete at least 10 reps at at time

RUN
See below for run substitutions

MODFICATIONS
ODD OBJECT ROWS
Reduce Reps
20 Strict Pull-ups
Banded Strict Pull-ups
Ring Rows

ODD OBJECT GROUND TO SHOULDER
Double Dumbbell Power Cleans
Single Dumbbell Power Cleans

ODD OBJECT SHOULDER TO OVERHEAD
Double Dumbbell Push Jerk
Single Dumbbell Push Jerk

RUN
400 Meters:
500 Meter Row
1000 Meter Bike Erg
40/30 Calorie Schwinn Bike
28/20 Calorie Assault or Echo Bike
30 x 10 Meter Shuttle Runs

800 Meters:
1000 Meter Row
2000 Meter Bike Erg
80/60 Calorie Schwinn Bike
56/40 Calorie Assault or Echo Bike
60 x 10 Meter Shuttle Runs

COACHING
THE ELBOWS
We’re doing a lot of pulling with the arms in the odd object rows that begin and end the workout
Let’s make sure on the ground to shoulder that the elbows stay locked until the hips open
Flexing the triceps can help keep the elbows locked out
Overloading the arms can make the ground to shoulders and the final set of rows much more challenging

TIPS
Push for larger sets on all the odd object movements, as there is some “rest” between them
You’ll have about 2 minutes of “rest” with the 400 meters runs and 4 minutes of “rest” during the longer 800 meter run
Move at a moderate pace on the runs that allows you to maintain large sets on the odd object movements

WARM-UP
8 Minutes Straight
200m Run *
1 Minute Glute Bridges

200m Run *
1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

200m Run*
1 Minute Glute Bridge Walkouts

200m Run*
1 Minute Active Dive Bombers

*200m Run or 200m Run Substitute