"Bob The Builder"
Duration: 21:00
On the 3:00 x 7 Rounds:
400 Meter Run
12 Pull-ups
Score: Slowest Round
STIMULUS
- Overview: Choose a run distance that takes less than 2:00 to complete and pull-up rep number that you can do unbroken each time. We're looking for fast rounds that take under 2:15 to complete, giving you 0:45 of rest between rounds. Your score is your slowest round, so pick a pace from the beginning that you think you can replicate each round.
- Target Score: 1:45-2:15
- Stimulus: VO2 Max [RPE 7-8]
- Score: Slowest Round
STRATEGY
- Today's pacing should be challenging and fast-paced. We aren't going ALL OUT, but this should be above a sustainable pace, requiring rest in order to complete the next round in the same amount of time.
- An RPE 7-8 is as fast as your mile PR pace and up to 1:30 slower.
SUBSTITUTIONS
400M RUN
- 2:15 Time Cap
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate-Hard Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
PULL-UPS
- Reduce Reps
- Banded Pull-ups
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
MOVEMENT PREP
30 Second Dead Hang
10 Kipping Swings
3-5 Strict Pull-ups
On The Minute x 3:
100m Run
3 Pull-ups