WorkoutsLong Cycle
Long Cycle
A long hybrid workout combining repeated 800-meter runs with high-volume dumbbell squats and presses. Settle into a sustainable rhythm early — the challenge is keeping your running and loaded work together as fatigue accumulates.
Equipment
- Dumbbell — 2x 22.5/15 kgDumbbell — 2x 22.5 kgDumbbell — 2x 15 kg
For time
| Round | Run | Dumbbell Front Squat2x 22.5/15 kg2x 22.5 kg2x 15 kg | Dumbbell Push Press22.5/15 kg22.5 kg15 kg |
|---|---|---|---|
| I | 800 m | 20 | 20 |
| II | 800 m | 20 | 20 |
| III | 800 m | 20 | 20 |
| IV | 800 m | 20 | 20 |
Score = Total time
The workout
For time
4 rounds
800 m Run
20 Dumbbell Front Squat
2x 22.5/15 kg2x 22.5 kg2x 15 kg
20 Dumbbell Push Press
22.5/15 kg22.5 kg15 kg
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Long Cycle is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Dumbbell Front Squat
- Dumbbell Push Press
- Run
Equipment
- Dumbbell — 2x 15/10 kgDumbbell — 2x 15 kgDumbbell — 2x 10 kg
For time
| Round | Run | Dumbbell Front Squat2x 15/10 kg2x 15 kg2x 10 kg | Dumbbell Push Press2x 15/10 kg2x 15 kg2x 10 kg |
|---|---|---|---|
| I | 800 m | 16 | 16 |
| II | 800 m | 16 | 16 |
| III | 800 m | 16 | 16 |
| IV | 800 m | 16 | 16 |
Score = Total time
The workout
For time
4 rounds
800 m Run
16 Dumbbell Front Squat
2x 15/10 kg2x 15 kg2x 10 kg
16 Dumbbell Push Press
2x 15/10 kg2x 15 kg2x 10 kg
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Long Cycle is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Dumbbell Front Squat
- Dumbbell Push Press
- Run
Equipment
- Dumbbell — 2x 10/7.5 kgDumbbell — 2x 10 kgDumbbell — 2x 7.5 kg
For time
| Round | Run | Dumbbell Front Squat2x 10/7.5 kg2x 10 kg2x 7.5 kg | Dumbbell Push Press2x 10/7.5 kg2x 10 kg2x 7.5 kg |
|---|---|---|---|
| I | 800 m | 12 | 12 |
| II | 800 m | 12 | 12 |
| III | 800 m | 12 | 12 |
| IV | 800 m | 12 | 12 |
Score = Total time
The workout
For time
4 rounds
800 m Run
12 Dumbbell Front Squat
2x 10/7.5 kg2x 10 kg2x 7.5 kg
12 Dumbbell Push Press
2x 10/7.5 kg2x 10 kg2x 7.5 kg
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Long Cycle is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Dumbbell Front Squat
- Dumbbell Push Press
- Run
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Equipment: Kettlebell · Pull-Up Bar