"Fast Break 2.0" [BENCHMARK]
Duration: 30:00
10 Rounds For Time:
15/12 Calorie Row
12 Thrusters, 75 / 55 lb
• Rest 1:00 Between Rounds
Time Cap: 30 Minutes
Score: Total Time (Including Rest)
AEROBIC POWER [VO2 MAX]
STIMULUS
REPEAT FROM 7/15/2025
- Overview: Choose a light barbell weight that allows you to complete the thrusters unbroken throughout. Rounds are designed to take 2:00 or less to complete.
- In the past, this benchmark workout was performed with wallballs (7/16/2024 and prior), but it has since been changed to thrusters to make it more accessible to the whole community. Wallballs and thrusters are comparable in work performed and time spent working, so your times shouldn't be drastically different.
- Intended Intensity: RPE 7-8
- Target Loading: Light
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 20-25 Minutes
* If time-capped, add 1s for every incomplete rep.
STRATEGY
- This is a VO2 max workout, meaning you should maintain a high intensity throughout. Aim to start at an RPE 7-8 and push towards an RPE 9 by the end to truly tap into your VO2 max capacity.
- Attack the row with a strong, controlled pace. Your goal is to finish the calories hard, but still be composed enough to transition quickly into a large set of thrusters.
- Breaks: Avoid grinding out reps or pausing excessively overhead. If you need to break, set the bar down and get out from under tension.
- Use your 1:00 rest wisely. Focus on deep, controlled breathing to bring your heart rate down.
SUBSTITUTIONS
15/12 CALORIE ROW
- 1:15 Time Cap
- 12/10 Calorie Ski
- 15/12 Calorie Bike Erg
- 12/10 Calorie Echo Bike
- 200m Run
- 1:00 Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Wallballs, @wallball(20/14)
- 24 Air Squats
MOVEMENT PREP
5 Calorie Row (Easy)
6 Empty Barbell Thrusters
5 Calorie Row (Moderate)
10 Fast Air Squats
5 Calorie Row (Fast)
5 Thrusters (At Workout Weight)