"Hilltop"
Duration: 30:00
For Time:
100/80 Calorie Row
50 Thrusters, 45 / 35 lb
50 Pull-ups
50 Thrusters, 45 / 35 lb
100/80 Calorie Row
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Today is a challenging pyramid-style workout that might look simple on paper, but the volume of reps accumulates quickly and starts to impact one another. Work deliberately and at a hard, steady pace from the beginning.
- Row: Choose a row distance that you can complete in 7:00 or less.
- Thruster: Weight should be very light and something you can complete within 2-3 sets.
- Pull-ups: Choose a pull-up variation/rep number that takes 5:00 or less to complete.
- Intended Intensity: RPE 7-8
- Target Loading: Very Light
- Fitness Attributes Improved: Aerobic Power & Muscular Endurance
- Target Score: 15-25 Minutes
STRATEGY
- Row at a pace that is equivalent to your 5k PR pace. This should feel challenging, but you could maintain it for 30 minutes when fresh.
- Complete your thrusters in as few sets as possible, breaking as soon as you start to feel your form break down or the speed of reps slow.
- Pull-ups should be completed in sets that allow for crisp technique and good form. If kipping, make sure your form remains sound. If doing strict pull-ups, do not take any set to failure. Always leave reps in the tank.
SUBSTITUTIONS
100/80 CALORIE ROW
- 8:00 Time Cap
- 80/64 Calorie Ski
- 80/64 Calorie Echo Bike
- 100/80 Calorie Bike Erg
- 1,200m Run
- 6:00 Moderate Effort on Treadmill/Runner
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(20/15)s
- Wallballs
- 100 Air Squats
PULL-UPS
- Reduce Reps
- Jumping Pull-ups
- Banded Pull-ups
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
MOVEMENT PREP
On The Minute x 4:
Odd: 10/8 Calorie Row + 5 Thrusters
Even: 5 Pull-ups + 5 Thrusters