"The Ascent"
Duration: 28:00
4 x 4:00 AMRAP:
20 Jumping Lunges
30/24 Calorie Row
20 Front Squats, 95 / 65 lb
• Rest 4:00 Between AMRAPs
• Pick Up Where You Left Off
Score: Total Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This is a quad burner. The jumping lunges and row will fatigue your legs, making the front squats more challenging than normal. The 4:00 rest only provides partial recovery, as your legs will feel heavier round to round.
- This Target Tuesday workout is part of a 4-week series leading to improvements in quad muscular endurance and stamina to assist you in the next benchmark workout, “Infinity War” in the first week of April.
- Workout Flow: Work for the full 4 minutes each AMRAP. So once you finish the front squats, move back to the lunges. After your 4 minutes of rest, pick up wherever you left off in your rounds+reps. If you completed 1 full round + 2 lunges, the next interval you will only need to complete 18 lunges before moving on to the row.
- Jumping Lunges: These are a buy-in that should take 30-45 seconds. Your quads will be burning before you touch the rower.
- Row: The legs will already be fatigued, so maintaining power output will be challenging. Aim to finish the row in under 2:00.
- Front Squats: The barbell is taken from the floor. Choose a weight you can complete in 1-2 sets and in less than 2:00.
- Intended Intensity: RPE 8-9
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 4-6 Rounds
STRATEGY
- The load should not be heavy, allowing you to push the pace throughout the full interval. The limiting factor will become local muscular fatigue in your quads and glutes.
- Jumping Lunges: These are ideally performed unbroken and should take no more than 45 seconds. If you need to break, keep it to one quick one.
- Row: Settle in quickly and hold a strong pace. You don't want to empty the tank here, but you should be rowing at a hard pace—a pace similar to what you would hold for a 10-minute max calorie row.
- Front Squats: Keep your elbows high and chest tall. Stay braced and don't let your torso collapse.
- Use the 4:00 rest fully; walk around, bring your breathing down, and shake out the legs.
SUBSTITUTIONS
JUMPING LUNGES
- Reduce Reps
- Walking Lunges
- Reverse Lunges
- Air Squats
30/24 CALORIE ROW
- 25/20 Calorie Ski
- 30/24 Calorie Bike Erg
- 25/20 Calorie Echo Bike
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
FRONT SQUAT
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(35/25)s
- Goblet Squats, @kettlebell(53/35)
- 40 Air Squats
- Back Squat
MOVEMENT PREP
2:00 Easy Row
10 Air Squats
10 Jumping Lunges
10 Empty Barbell Front Squats
Build to Workout Weight
2 Rounds, Increasing in Intensity:
6 Jumping Lunges
10/8 Calorie Row
6 Front Squats