"EDC"
[35-Minute Window]:
20 V-Ups
1 Minute Moderate Row [RPE 6]
100 Meter Farmer's Carry
1 Minute Moderate Row [RPE 6]
20 Alternating Dumbbell Snatch
* 400 Meter Easy Run Between Rounds
Dumbbell: (50/35)'s
AEROBIC POWER [LACTATE THRESHOLD]
KG | (22.5/15)
Age Group
13-15, 55+: (35/25)'s
KG: (15/11)
In a 28:00 Window:
20 GHD Sit-ups
1:00 Moderate Row [RPE 6]
100m Sandbag Carry (100/70)
1:00 Moderate Row [RPE 6]
20 Alternating Dumbbell Snatch
400 Meter EASY Run
Dumbbell: (50/35)
KG: (22.5/15), (45/32)
This is a 35-minute workout where the structure is to work HARD while you are working on the gym movements, and then slow the pace down and train recoverability during the rows and runs.
Score: : Rounds Completed
Intended Intensity: RPE 5-9
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 4 Rounds
It should take no longer than 6:00 to get through the v-ups, row, carry, row, and dumbbell snatch each round. Choose a v-up variation that you can complete in 1-3 sets, and a dumbbell weight that you can complete the farmer's carries unbroken and dumbbell snatches in no more than 2 sets. Choose a run distance you can complete in 2:30 or less.
V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows).
Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
Consistency
Look for consistency in form throughout the set. Athletes should maintain the same technique from the first to the last repetition to reduce the risk of injury and maximize effectiveness.
Treat this like a flow workout. Stay relaxed and consistent. This isn’t a sprint but an opportunity to develop long-duration pacing and aerobic efficiency.
The farmer’s carry is the limiter. Choose a DB grip that challenges you but doesn’t require more than one break per round. You can try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.
Hold yourself to quality. Focus on clean V-ups, strong dumbbell snatch mechanics, maintaining posture during the carry, and good running mechanics.
V-UPS
Reduce Reps
Alternating Single-Leg V-ups
Tuck Crunches
Sit-Ups
Hollow Rocks
ROW
Ski
Bike Erg
Echo Bike
Run
Treadmill/Runner
FARMER’S CARRY
Reduce Loading/Distance
Sub Kettlebells or Plates
1:00 Farmer’s Carry March in Place
1:00 Farmer’s Carry Hold
DUMBBELL SNATCH
Reduce Loading/Reps
Dumbbell Hang Power Snatches Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Power Snatches (75/55)
400M RUN
2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
(9-19 minutes)
V-Up Specific Warm-Up
Dumbbell Snatch Warm Up | tell, show, do, check
N/A
(19-25 minutes)
Practice Round
Break
Workout adjustments if needed
(25-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Durability [Barbell Carry]
For Quality:
200 Meter Barbell Back Rack Carry (Bodyweight)
200 Meter Barbell Front Rack Carry (1/2 Bodyweight)
Mindset
Doug Larson
"Wisdom is the reward you get for a lifetime of listening when you'd have preferred to talk."
True wisdom comes from listening and learning, even when you’d rather be speaking.
