"Equal Parts"
Duration: 22:00
[6:00 AMRAP]
18-15-12:
Deadlifts, 185 / 135 lb
V-ups
Calorie Row in Remaining Time
- Rest 2:00 -
[6:00 AMRAP]
15-12-9:
Deadlifts, 205 / 145 lb
V-ups
Calorie Row in Remaining Time
- Rest 2:00 -
[6:00 AMRAP]
12-9-6:
Deadlifts, 225 / 155 lb
V-ups
Calorie Row in Remaining Time
Score: Total Row Calories
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This descending-rep, ascending-weight AMRAP pairs deadlifts with core work, finishing each interval with calorie rowing. It challenges your midline, posterior chain, and aerobic capacity while progressively increasing intensity.
- Choose weights and variations that allow you to complete all rounds of deadlifts and v-ups in no more than 2 sets. Complete max calorie row in whatever time remains after the completion of the prescribed reps.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45%, 50%, 55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 90-180 Calories (M), 70-140 Calories (W)
STRATEGY
- Prioritize sound deadlift technique and proper bracing from the beginning. As long as that is well maintained, push the pace where you are able. Each movement taxes the core, so we want to preserve and protect our midline.
- Approach the deadlifts and v-ups at a smooth, crisp pace that allows you to move continuously. Don't be afraid to break the deadlifts early. Small sets with quick reps and short breaks are better than big sets with slow reps and longer breaks.
- Lean into a hard pace on the row. This shouldn't be an all-out sprint, but you don't need to be conservative here, as you'll get a solid 2 minutes of rest before the next interval.
SUBSTITUTIONS
DEADLIFT
- Reduce Loading/Reps
- Sub Dumbbells or Kettlebells
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-Ups
- Hollow Rocks
ROW
- Ski
- Bike Erg
- Echo Bike
- Run
- Treadmill/Runner
- 10-Meter Shuttle Runs
MOVEMENT PREP
2:00 Easy Row
10 Air Squats
10 Sit-ups
10 Good Mornings
Build to Starting Deadlift Weight
2 Rounds:
5 Deadlifts
5 V-ups
5 Calorie Hard Row
-0:30 Rest-