STIMULUS
- Overview: The last time we completed this workout was 12/27/23. This workout is called "Fortitude" for a reason. Being able to pick numbers to hold for both of these movements for all 15 rounds without giving in to the discomfort is going to require both mental and physical fortitude. Today, let's lean into the discomfort and find out what we are capable of.
- Choose a number of reps you see yourself being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another, which means you can play to your strengths. Aim for consistency across the board, as your score will be your lowest round of each movement combined. Lowest means of any round. For example, if your 15th round of burpees and 10th round of rowing were the lowest, combine those two scores.
- Reset the row monitor every round or set the screen for 1 minute intervals with undefined rest.
- Target Score: 20-36 Reps
- Stimulus: Lactate Threshold [RPE 6-8]
- Score: Lowest Row + Lowest Burpee
STRATEGY
- Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45 second mark in the first half of the workout and may drop to about the 50-55 second mark in the later rounds.
- We should not aim to bank rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike, making it hard to recover and stay in control.
- Everyone wants to let up at minutes 15-20. Remember this at that point and do whatever you can to stick to your numbers!