"Grand Toe-Tal"
Duration: 30:00
On the 3:00 x 10 Rounds:
15/12 Calorie Row
10-9-8-7-6-5-4-3-2-1 Toes to Bar
5 Power Cleans, 135 / 95 lb
Calorie Echo Bike in Remaining Time
Score: Total Bike Calories
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: As the toes to bar reps decrease each round, you should have more time to accumulate calories on the bike. However, expect grip and upper body pulling fatigue to play a factor as this workout progresses.
- Choose reps/weights/variations that give you at least 1:00 on the bike each round.
- Power Clean: Choose a barbell weight you can complete in fast singles throughout.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 125-200 Calories
STRATEGY
- This is a continuous 30-minute workout, so pace it as such from the beginning.
- Grip may become a factor, so don't try to hold on to the bar and squeeze out a few extra toes to bar or power clean reps. Aim for manageable sets with quick breaks BEFORE your grip fatigues. Stay safe and NEVER take a toes to bar to failure.
- Bike: Use the remaining time in each interval efficiently. Aim for a strong, steady pace rather than an all-out sprint that leaves you fatigued going into the next round. Keep in mind that you're immediately hopping on the rower at the start of the next interval, with no rest between rounds.
SUBSTITUTIONS
15/12 CALORIE ROW
- 12/10 Calorie Ski
- 15/12 Calorie Bike Erg
- 200m Run
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
TOES TO BAR
- Reduce Reps
- Fixed Number of Reps Each Round
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(135/95)
ECHO BIKE
- Bike Erg
- Ski
- Run
- Treadmill/Runner
[TEAMS OF 2 VERSION]
30:00 AMRAP:
[Partner 1]
Bike Calories
[Partner 2]
1 Round:
15/12 Calorie Row
10 Toes to Bar
5 Power Cleans
* Switch After P2 Finishes Station
Score: Total Bike Calories
- Notes: Partners will start on separate stations and switch upon completion of the row, toes to bar, and power cleans. The row/TTB/clean station should take 2:00 or less to complete. Choose a barbell weight you can complete in fast singles throughout and a toes to bar variation that takes 1-2 sets.
- Target Score: 250-400 Calories
MOVEMENT PREP
2:00 Easy Row
2:00 Easy Bike
On The Minute:
3 Toes To Bar + 2 Power Cleans