"Wet Noodle"
Duration: 25:00
For Time:
50-40-30-20-10 Calorie Row
15-12-9-6-3 Thrusters, 115 / 85 lb
5-4-3-2-1 Rope Climbs (15')
Women's Calories: 40-32-24-16-8
Time Cap: 25 Minutes
SEE SUBSTITUTIONS FOR TEAM WORKOUT
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This workout is gritty. Push the row but stay controlled, as the thrusters and rope climbs are demanding under fatigue. Pace the early rounds wisely so you can attack the back half of the workout.
- Thrusters: Pick a barbell weight you can complete within 2 sets per round.
- Rope Climbs: The first set of 5 rope climbs should take less than 90 seconds to complete. If you envision that taking longer, reduce reps across the workout or pick a rope climb variation.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 12-20 Minutes
STRATEGY
- Start the row at a controlled pace (strong but not max effort) to avoid spiking your heart rate too soon.
- Break the thrusters early if needed (especially in the rounds of 15 & 12 reps) to keep your legs and shoulders fresh for the rope climbs.
- Stay smooth and efficient on the rope climbs by using a solid foot clamp and minimizing unnecessary pulls.
- As reps decrease, increase your intensity, pushing the row and holding on for bigger sets on the thrusters.
SUBSTITUTIONS
[MEN] 50-40-30-20-10 CALORIE ROW
- 5:00-4:00-3:00-2:00-1:00 Time Cap
- 40-32-24-16-8 Calorie Ski
- 50-40-30-20-10 Calorie Bike Erg
- 40-32-24-16-8 Calorie Echo Bike
- 1,000-800-600-400-200m Run
[WOMEN] 40-32-24-16-8 CALORIE ROW
- 5:00-4:00-3:00-2:00-1:00 Time Cap
- 30-24-18-12-6 Calorie Ski
- 40-32-24-16-8 Calorie Bike Erg
- 30-24-18-12-6 Calorie Echo Bike
- 1,000-800-600-400-200m Run
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Wallballs
- 2x Air Squats
ROPE CLIMBS
- Reduce Height
- Lay to Stand Climb
- 10-8-6-4-2 Strict Pull-Ups
- 10-8-6-4-2 Ring Rows
- 10-8-6-4-2 Toes To Bar
- 20-16-12-8-4 Alternating Dumbbell Plank Rows (Renegade Row)
TEAM VERSION:
[TEAMS OF 3]
3 Rounds For Time:
150-120-90 Calorie Row
45 Thrusters
15 Rope Climbs
Time Cap: 35 Minutes
- Notes: One partner works at a time, switching out as needed. Choose a barbell weight that you can complete at least 10 reps at a time. Rope climbs should take less than 3 minutes per 15 reps. Mixed team calories are as follows: [MMF] 140-112-84; [FFM] 130-104-78; [FFF] 120-96-72.
- Target Score: 25-35 Minutes
- Stimulus: Moderate Loading
MOVEMENT PREP
On The Minute x 4:
Odd: 10/8 Calorie Row + 3 Thrusters
Even: 10/8 + 1 Rope Climb