For time:
Run, 800 m
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 75 ft
3 Rope Climbs, 15 ft
Run, 400 m
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 75 ft
3 Rope Climbs, 15 ft
Run, 200 m
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 75 ft
3 Rope Climbs, 15 ft
Intended Stimulus
✔ 11:00-15:00.
✔ Start at a sub-maximal pace and speed up as run distances decrease.
✔ 800-meter run in under 5:00; 400-meter run in under 2:30; 200-meter run in under 1:15.
✔ Moderately heavy lunges in 1-2 sets.
✔ Rope climbs in under 1:00.
✔ Complementary movement functions; expect the lunges to increase the difficulty of the run, and the dumbbell rack to impact the rope climbs.
Movement Scaling Options
Run | Distance, substitutions
Double-dumbbell front-rack walking lunges | Load, reps, goblet walking lunge, double-dumbbell front-rack reverse lunge, double-dumbbell front-rack low-box step-ups
Rope climbs | Reps, rope height, pull-to-stands, ring rows
3 rounds for quality of:
L-Sit Hold, 20 secs
Monostructural Cardio, 1 min
Monostructural Cardio- jog, row, bike, or jump rope
Stretching & Campfire
1 set:
1:00 couch stretch/leg
1:00 calf stretch/leg
“Believe in yourself and stick to that healthy diet. Your body will thank you later.”
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