"Sitting Pretty"
Duration: 24:00
3 x 6:00 AMRAP:
15/12 Calorie Row
15 Deadlifts, 185 / 135 lb
15 Burpees
• Rest 3:00 Between AMRAPs
• Pick Up Where You Left Off
Score: Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This is a classic format for improving VO2 max, but you have to push the pace. With 3-minute rest periods, you can do that. Expect a steady aerobic demand with accumulating fatigue in the legs and shoulders in this full-body workout.
- Workout Flow: Work for the full 6 minutes each AMRAP. So once you finish the burpees, move back to the rower. After your 3 minutes of rest, pick up wherever you left off in your rounds+reps. If you complete 1 full round + 2 deadlifts, the next interval you will only need to complete 13 deadlifts before moving on to the burpees.
- Full rounds should take 3 minutes or less to complete.
- Deadlifts: Choose a load you can complete in 3 sets or less, and unbroken when fresh.
- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
- Intended Intensity: RPE 7-8
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 5-8 Rounds
STRATEGY
- Pace the row just below threshold so you can immediately move into the deadlifts without rest. This is equivalent to an RPE 6, or 0:10-0:15 slower than your 2k PR pace.
- Break the deadlifts early and focus on a tight midline to protect your low back. We're looking for quick reps with quick breaks rather than trying to hold onto the bar for slow, unbroken sets.
- Keep burpees smooth and rhythmic rather than fast and frantic. Fight to maintain good, crisp posture and technique.
SUBSTITUTIONS
15/12 CALORIE ROW
- 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)
DEADLIFT
- Reduce Loading/Reps
- Sub Dumbbells or Kettlebells
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
BURPEES
- Reduce Reps
- Same Calorie Ski or Bike Erg
- Push-ups
- No Push-up Burpee
- 30 Mountain Climbers
- 30 Air Squats
- Box Jumps
- Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Deadlifts
Build to Deadlift Weight
2 Rounds:
5 Calorie Row
5 Deadlifts
5 Burpees