"Five Star"
Duration: 20:00
For Time:
1,000/900 Meter Row
50 V-ups
50 Box Jumps (24"/20")
50 Push-ups
500/450 Meter Row
25 V-ups
25 Box Jumps (24"/20")
25 Push-ups
Time Cap: 20 Minutes
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This chipper-style workout will challenge your muscular endurance with larger sets of reps. Be mindful of your pacing, and take smart breaks to avoid blowing up and maintain intensity through the second half.
- The rows should take around 4:00 and 2:00, respectively. For the round of 40 reps, choose reps/variations that you can complete in 3:00 or less. This should take 1:30 or less for the rounds of 20 reps.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
- 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.
- Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
- Intended Intensity: RPE 6-7
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 16-19 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- The bulk of this workout happens in the first round. Once you get to the second row, you only have 1/3rd of the work left, and that's where you should start leaning into a faster pace if you can.
- Work steadily through the first row, rowing at a pace similar to your 5k PR pace.
- We want deliberate action and movement during the v-ups, box jumps, and push-ups. Work through sets that allow you to choose to take a quick break, then get right back to work. You should not work so fast that you HAVE to break or start failing reps.
SUBSTITUTIONS
1,000/900 METER ROW
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 800m Run
- 4:00 Moderate Effort on Treadmill/Runner
500/450 METER ROW
- 2:30 Time Cap
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 400m Run
- 2:00 Effort on Treadmill/Runner
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-Ups
- Hollow Rocks
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 2x Squat Jumps
- 2x Jumping Lunges
- Alternating Single-leg Squats (Pistols)
- 2x Reverse Lunges
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- 2x Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
MOVEMENT PREP
0:15 Bent Knee Calf Stretch [Each Leg]
10 Calf Raises [Each Leg]
15 Pogo Hops [Each Leg]
200m Row Easy
10 V-ups
10 Box Jumps
10 Push-ups
100m Row
5 V-ups
5 Box Jumps
5 Push-ups