"Toto"
Duration: 30:00
5 Rounds For Time:
400/360 Meter Row
30 Sit-ups
20 Dumbbell Goblet Squats, 50 / 35 lb
100 Meter Farmer's Carry, 50 / 35 lbs
• Rest 1:00 Between Rounds
Time Cap: 30 Minutes
Score: Total Time (Including Rest)
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This grindy, midline-focused workout challenges core endurance and total-body stamina. The minute of rest between rounds allows for a slightly faster pace, but you'll still need to be mindful of consistent pacing over the 5 rounds.
- Choose weights/distances/variations that allow you to complete rounds in 5:00 or less. The goblet squats and carries are ideally done unbroken.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Dumbbell Goblet Squats: Hold one dumbbell vertically at your chest. Your hands should grip one head of the dumbbell.
- 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 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 22-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep. 100m = 1 rep.
STRATEGY
- Start strong on the rower each round, then quickly settle into a moderate pace (RPE 6-8) that allows you to get right to work on the sit-ups.
- Goblet Squats: Aim for unbroken sets or one quick break if needed. Keep the dumbbell close to your chest and your heels grounded.
- 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.
- Challenge yourself to quick, deliberate transitions.
SUBSTITUTIONS
400/360 METER ROW
- 300/250m Ski
- 800/720m Bike Erg
- 20/18 Calorie Echo Bike
- 400m Run
- 1:30 Moderate Effort on Treadmill/Runner
- 25 Shuttle Runs (1 rep = 10m)
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
GOBLET SQUATS
- Dumbbell Front Squats
- Barbell Front Squats, @weight(45/35)
- Spanish Squats
- Lunges
- 40 Air Squats
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 1:00 Farmer’s Carry March in Place
- 1:00 Farmer’s Carry Hold
MOVEMENT PREP
200m Row
10 Sit-ups
10 Air Squats
10 Good Mornings
50m Farmer’s Carry (light)
200m Row
5 Sit-ups
5 Goblet Squats
50m Farmer’s Carry (workout weight)