"Go-Ahead"
Duration: 30:00
For Time:
1,000/900m Row
20 Box Jumps
20 Push Press
20 Box Jumps
400m Farmer's Carry
20 Box Jumps
20 Push Press
20 Box Jumps
1,000/900m Row
Time Cap: 30 Minutes
Barbell: 135 / 95 lb
Dumbbells: 50 / 35 lbs
Box: (24"/20")
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Pacing will be important in this chipper workout, as we're accumulating a lot of reps and completing around 8 minutes of rowing. The box jumps sandwiched between each station will require focus and coordination as fatigue sets in.
- Choose row distances and a farmer's carry weight that allows you to clear those stations in 5:00 or less. The push press barbell is taken from the floor and should be completed within 2-3 sets.
- 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).
- Intended Intensity: RPE 5-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- The feeling of this workout should be like going for a brisk run. Your effort throughout should feel challenging but sustainable, with plenty of energy reserved to finish strong.
- Find a good rhythm on the box jumps, and break the push press up if you begin to pause overhead.
- Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.
SUBSTITUTIONS
1,000/900 METER ROW
- 5:00 Time Cap
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 800m Run
- 4:00 Moderate Effort on Treadmill/Runner
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 40 Squat Jumps
- 40 Jumping Lunges
- Alternating Single-leg Squats (Pistols)
- 40 Reverse Lunges
PUSH PRESS
- Reduce Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 4:00 Farmer’s Carry March in Place
- 4:00 Farmer’s Carry Hold
MOVEMENT PREP
Every 2:00 x 3 Rounds (6 Minutes):
5 Box Jumps
5 Push Press
50m Farmer's Carry
Row in Remaining Time