"Another Thing Coming"
Duration: 30:00
On the 3:00 x 10 Rounds:
18/15 Calorie Row
12 Sit-ups
6 Front Squats, 155 / 105 lb
Score: Slowest Round
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This big interval session is demanding, fast-paced, and designed to improve your VO2 max. The goal is to start at a hard effort and be able to maintain this pace throughout.
- Choose weights/reps/calories that allow you to complete rounds in 2:15 or less — about 1:15 or less for the row, and 1:00 for the sit-ups and squats combined. You should have at least 0:45 of rest between rounds.
- 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.
- Front Squats: The barbell is taken from the floor and should be completed unbroken.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 1:45-2:15
STRATEGY
- The hard and fast nature of these intervals means your row should be a hard, challenging pace that you feel in control of. You should be rowing around an RPE 8, which is equivalent to your 2k pace.
- Work steadily through the sit-ups. They are almost your “rest” before starting your front squats. Focus on a good rhythm and your breathing.
- For the front squats, make sure you brace your core well and work to push through these unbroken.
SUBSTITUTIONS
18/15 CALORIE ROW
- 15/12 Calorie Echo Bike
- 18/15 Calorie Bike Erg
- 15/12 Calorie Ski
- 200m Run
- 1:15 Moderate-Hard Effort on Treadmill/Runner
- 18 Shuttle Runs (1 rep = 10m)
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
FRONT SQUAT
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(35/25)s
- Goblet Squats
- 15 Air Squats
- Back Squat, @weight(135/95)
[TEAMS OF 3 VERSION]
30:00 AMRAP:
18/15 Calorie Row
12 Sit-ups
6 Front Squats
Score: Rounds + Reps
- Notes: The next teammate can begin when the rower opens up. Count a round every time the front squats are completed. Choose weights/reps/calories that allow you to complete rounds in 2:15 or less.
- Target Score: 24-30 Rounds
MOVEMENT PREP
Build to Front Squat Weight
3:00 Row*
*On The Minute:
5 Sit-ups
2 Front Squats