April 14, 2020

Day #33 – “White Knuckles”

By phy6

“White Knuckles”

For Time:
20 Strict Pull-ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
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
Only one head of the dumbbell has to touch the ground at the bottom of each rep
Choose a weight for the dumbbell here that allows you to complete at least 10 reps at a time

MODFICATIONS

STRICT PULL-UPS

Ring Row or Barbell Row (Barbell in Rack – set up like a 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
- 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

WARM-UP

8 Minutes Straight

200m Run * 1 Minute Glute Bridges Video

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

200m Run* 1 Minute Glute Bridge Walkouts Video

200m Run* 1 Minute Active Dive Bombers Video

*200m Run or 200m Run Substitute

“White Knuckles” (No Equipment)

For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows