"Maximus"
Duration: 25:00
For Time:
1,500/1,350 Meter Row
40 AbMat Sit-ups
30 Box Jumps (24"/20")
200 Meter Farmer's Carry, 50 / 35 lbs
30 Box Jumps (24"/20")
40 AbMat Sit-ups
1,500/1,350 Meter Row
Time Cap: 25 Minutes
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This chipper-style workout starts and ends with a long row, sandwiching big sets of movements between. The rows are designed to take around 6:00, and all other stations should be completed in about 2:00 each (or less).
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Choose a dumbbell weight that you can complete with no more than 2 breaks.
- Intended Intensity: RPE 7-8
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 18-22 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- There is no hiding from the aerobic demand in this workout. Your goal should be to set your effort and pace and hold that throughout, aiming to pick up the pace and effort in the back half of the workout.
- The final row is where a lot of people will fall off and lose time. Lean in and work to hold a pace at least similar to your 5k PR pace.
- For the non-row movements, your approach should be to just steadily chip away at the reps.
SUBSTITUTIONS
1,500/1,350 METER ROW
- 1,200/1,100m Ski
- 3,000/2,700m Bike Erg
- 75/60 Calorie Echo Bike
- 1,200m Run
- 6:00 Moderate Effort on Treadmill/Runner
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 60 Squat Jumps
- 60 Jumping Lunges
- Alternating Single-leg Squats (Pistols)
- 60 Reverse Lunges
- Broad Jumps
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 2:00 Farmer’s Carry March in Place
- 2:00 Farmer’s Carry Hold
- 30 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
300m Easy Row
5 AbMat Sit-ups
5 Box Jumps
50m Farmer's Carry
5 Box Jumps
5 AbMat Sit-ups
300m Hard Row