“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
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