"Quatro Quatro"
Duration: 28:00
4 x 4:00 Intervals:
27/21 Calorie Row
21 Kettlebell Swings, 70 / 53 lb
15 Burpees Over Rower
• Rest 4:00 Between Intervals
• Pick Up Where You Left Off
Score: Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: These classic VO2 max intervals will tax the posterior chain and improve your aerobic conditioning. With an ample 4:00 of rest between intervals, look to push the pace from the beginning.
- We're ideally choosing weights/reps that allow for at least one full round in the first 4 minutes. Pick up where you left off in your rounds+reps following the rest period.
- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.
- Burpees Over Rower: A two-foot take-off is not required, but you are required to jump over the rower (rather than step over). Both feet should be in the air at the same time.
- Intended Intensity: RPE 7-9
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 4-7 Rounds
STRATEGY
- You will want to identify which movement you are weakest at and build each interval around that. We want to be able to lean into the movements we are worst at, so we should set ourselves up accordingly.
- If the kettlebell swings are a challenge for you, row at a lower RPE (7) so you have more energy to give to the kettlebell swings, then chip away steadily at the burpees.
- If the burpees are the hardest part, work steadily through the row and break the kettlebell swings up so you can push through the burpees well.
- If the row is your worst movement, lean into a harder row, and cruise through the kettlebell swings or burpees, trying to let fatigue settle a bit.
SUBSTITUTIONS
27/21 CALORIE ROW
- 22/17 Calorie Ski
- 22/17 Calorie Echo Bike
- 27/21 Calorie Bike Erg
- 300m Run
- 1:45 Effort on Treadmill/Runner
- 24 Shuttle Runs (1 rep = 10m)
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches, @dumbbell(35/25)
- Barbell Hang Power Snatches, @weight(65/45)
- Russian Kettlebell Swings
BURPEES OVER ROWER
- Reduce Reps
- Lateral Jump Over Line
- Lateral Burpees With Step Over
- Burpees to a 6” Target
- Regular Burpees
- 30 Air Squats
MOVEMENT PREP
On The Minute x 4:
Min 1: 6/4 Calorie Row + 4 Kettlebell Swings
Min 2: 6/4 Calorie Row + 4 Burpees Over Rower