"Interstellar"
Duration: 30:00
AMRAP 30:
40 Toes to Bar
80 Wallballs, 20 / 14 lb to 10/9 ft
120 Push-ups
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We're working through lots of reps in today's AMRAP, with our work interrupted by a 200m run every 2:00. The runs are designed to take about 1:00, giving you 1:00 to work through the AMRAP. Per 2:00 interval, you will need to average completing 8 toes to bar, 16 wallballs, or 24 push-ups in order to finish one full round. If you aren't able to hold these averages, adjust the total reps of the workout so you can complete one full round.
- Intended Intensity: RPE 5-6
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 1-1.5 Rounds
STRATEGY
- Hold a steady, consistent run pace that allows you a minute or more of work in the gym and that you can hold throughout the full workout.
- You may be better at one movement than another. It is all right to hold low averages on one movement if you are able to offset that movement by being above the minimum averages of another movement.
EXAMPLE: You can only hold 6 toes to bar reps per 2:00 interval, but you can complete 20 wallballs per 2:00 interval and make up the time you fell behind during the toes to bar.
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 120 Air Squats
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- 240 Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
200M RUN
- 1:15 Time Cap
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
TEAM VERSION:
[TEAMS OF 2]
On the 7:30 x 4 Rounds:
P1: 1,000/900 Meter Row
P2: 800 Meter Run
Max Team Reps
Round 1: Toes to Bar
Round 2: Wallballs
Round 3: Push-ups
Round 4: Rope Climbs (12')
Score: Total Reps
NOTES:
- Alternate Row/Run With Partner Every Round
- Both P1 & P2 Must Be Done With Meters To Advance
- One Partner Works At a Time On Max Reps
- Each partner will start on a different machine and switch at the completion of each round (2x each machine). Once both partners have completed the designated meters each round, they will advance to the "max rep" movement. One partner works at a time through these movements, switching out however. Look for the row/run to take between 4-5 minutes to complete, giving you 2:30-3:30 minutes to accumulate reps each round.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 230-415 Reps
MOVEMENT PREP
On The Minute x 4:
Min 1: 100m Run + 4 Toes To Bar
Min 2: 8 Wallballs + 8 Push-ups