home gym
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

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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