Day #33 – “White Knuckles”
“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
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
- Choose a weight here that allows you to complete at least 10 reps at a time
MOVEMENT VIDEOS
Odd-Object Rows Video
Odd-Object Ground to Shoulder Video
How to Create an Odd-Object Video
MODFICATIONS
ODD OBJECT ROWS
- Ring Rows
- Barbell Rows (Barbell in rack – set up in ring row position)
RUN
- *400 Meters:
- 30 x 10 Meter Shuttle Runs
- 30 Burpees
- 30 Tuck Jumps
- 800 Meters:
- 60 x 10 Meter Shuttle Runs
- 60 Burpees
- 60 Tuck Jumps
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
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