"The Big 3-0"
Duration: 30:00
30:00 AMRAP:
3 Single Dumbbell Thrusters*, 50 / 35 lb
3 Toes to Bar
3 Box Jumps (30"/24")
Every 6:00 [Starting at 0:00]:
30/24 Calorie Row
* Alternate Arms Each Round
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: The workout starts on the rower. Choose a row calorie number that takes about 2:00 to complete, giving you about 4:00 to work through the AMRAP before having to go back to the rower. Transitions will be key as the rounds add up.
- Choose rep numbers/variations for the AMRAP that allow you to complete one round in less than 1:00. The reps/weights/variations you choose should not be in question.
- Each round, you'll complete all 3 single dumbbell thrusters on one arm. Alternate arms every round.
- 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.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-30 Rounds
STRATEGY
- In a workout like this with lots of rounds, transitions are very important, so be sure time isn't slipping away there.
- The objective is to never stop moving and to be able to move between movements with crisp, intentional transitions. Your cycle rate and effort on the triplet should never change. You should feel like a metronome.
SUBSTITUTIONS
30/24 CALORIE ROW
- 25/20 Calorie Ski
- 30/24 Calorie Bike Erg
- 25/20 Calorie Echo Bike
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
DUMBBELL THRUSTERS
- Reduce Loading
- Barbell Thrusters, @weight(65/45)
- Wallballs
- 6 Air Squats
TOES TO BAR
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 6 Squat Jumps
- 6 Jumping Lunges
- Alternating Single-leg Squats (Pistols)
- 6 Reverse Lunges
- Broad Jumps
MOVEMENT PREP
0:15 Bent Knee Calf Stretch [Each Leg]
15 Calf Raises [Each Leg]
15 Pogo Hops [Each Leg]
6 Box Step-ups
6 Box Jumps to Short Box
4 Box Jumps to Workout Height
3/Arm Single DB Front Squats
0:30 Dumbbell Overhead Hold
1:00 Moderate Row
3/Arm Single DB Thrusters
3 Toes to Bar
3 Box Jumps