"Target Acquired"
Duration: 17:00
6 x 1:30 AMRAP:
20 Wallballs, 20 / 14 lb to 10/9 ft
Max Calorie Row in Remaining Time
• Rest 1:30 Between Rounds
Score: Total Row Calories
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: Start each interval with a wallball buy-in before completing as many row calories as you can in the remaining time. With an equal work-to-rest ratio, come out at a hard pace each round.
- Choose a wallball weight you can complete in no more than 2 sets and in about 45 seconds, giving you roughly equal time on the rower each round.
- Intended Intensity: RPE 7-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 70-140 Calories
STRATEGY
- The best score predictor will be how much time you have to accumulate calories on the rower. This means we will want to minimize our time doing wallballs and be intentional with our transitions.
- We will get the best stimulus from this workout by having at least 0:30 of hard rowing, so please adjust your wallballs accordingly.
• RPE 7: Approximately 0:05-0:10 slower than your 2k PR row pace. This is a vigorous effort that is uncomfortable to maintain and requires constant effort. Can speak short sentences. Can maintain for 15-30 minutes.
• RPE 8: Approximately 0:00-0:05 faster than your 2k PR pace. This is a strenuous effort that is difficult to maintain for 5-10 minutes. You can only speak 2-3 words at a time.
SUBSTITUTIONS
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 30 Air Squats
ROW
- Ski
- Bike Erg
- Echo Bike
- Run
- Treadmill/Runner
[TEAMS OF 2 VERSION]
12 x 1:30 AMRAP:
20 Wallballs
Max Calorie Row in Remaining Time
* Rest 1:30 Between Rounds
* Alternate Full Rounds
* Each Partner Completes 6 Rounds
* Target Score: 140-280 Row Calories
MOVEMENT PREP
3:00 Easy Row*
*On The Minute: 5 Wallballs
Into...
0:15 Row Sprint For Calories