"King Of The Hill"
Duration: 30:00
For Time:
100/80 Calorie Row
50 Thrusters, 65 / 45 lb
35 Strict Pull-ups
50 Wallballs, 20 / 14 lb to 10/9 ft
100/80 Calorie Row
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: We're working through big sets of reps in this chipper-style workout. Choose a row calorie number that you can complete in 7:30 or less, and variations for the other three movements that can be completed in less than 5:00 each.
- Intended Intensity: RPE 6-7
- Target Loading: Very Light
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 18-25 Minutes
STRATEGY
- Row 1: Start at a moderate, controlled pace. Don’t attack the first 100/80 calories; treat it as a buy-in. Aim for an RPE 6-7 and set yourself up for a good set of thrusters. Going too hot here will negatively impact your thrusters and pull-ups.
- Thrusters: Be aware of the shoulder and metabolic fatigue these will have. If you do too large a set or work to fatigue, it will negatively impact your pull-ups. The pull-ups are what this workout is built around, so break your thrusters up into smart, manageable sets.
- Strict Pull-ups: Never take a strict pull-up set to failure. Stop well before fatigue so you can take a brief break and continue to chip away at your reps. Remember to get your knuckles stacked on top of the pull-up bar as much as you can to engage your forearms. You essentially want your palm pointing toward the ground.
- Wallballs: These are on the back half of this workout, so take each set of wallballs to a challenging set, but do not blow up. You want to feel strong on the final row.
- Row 2: This is it. Dig in and find an uncomfortable pace to settle at for the first half of the calories. Try to pick up the pace every 10-15 calories.
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 Effort on Treadmill/Runner
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(25/15)s
- Wallballs
- Wallball Thrusters
- 100 Air Squats
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
WALLBALLS
- Reduce Reps/Loading/Target Height
- Barbell Thrusters, @weight(45/35)
- Dumbbell Thrusters, @dumbbell(25/15)s
- Wallball Thrusters
- No Squat Wallballs
- 100 Air Squats
TEAM VERSION:
[TEAMS OF 2]
For Time:
100/80 Calorie Row (Split)
50 Thrusters (P1/P2)
35 Strict Pull-ups (Each)
50 Wallballs (P1/P2)
100/80 Calorie Row (Split)
Time Cap: 30 Minutes
- Notes: Split the row calories with your partner however you'd like. Upon completion of the row, one partner goes to wallballs and the other to thrusters. When all reps are completed for both partners, move to the strict pull-ups. Partners can perform strict pull-ups at the same time. When both partners complete 35 reps, go to thruster or wallball (whichever you didn't start on).
- Choose variations for the wallballs, thrusters, and pull-ups that can be completed in less than 5:00 each.
- Intended Intensity: RPE 6-7
- Target Loading: Very Light
- Fitness Attribute Improved: Lactate Threshold
- Target Score: 18-25 Minutes
MOVEMENT PREP
2 Rounds:
10 Calorie Row
5 Thrusters
5 Strict Pull-ups
5 Wallballs
*Round 1: Easy Pace
*Round 2: Workout Pace