2026-03-10

Warm-up & Mobility 15 min

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
1:00 Samson Stretch (R)
1:00 Samson Stretch (L)
0:30 Banded Front Rack Stretch (R)
0:30 Banded Front Rack Stretch (L)

C) MOTOR CONTROL
0:30 T-Spine Sweeps (R)
0:30 T-Spine Sweeps (L)
1:00 90/90 Hip Rotations

D) STABILITY
1:00 Kettlebell Windmills (R)
1:00 Kettlebell Windmills (L)
1:00 Tempo Cossack Squats & Twist

"The Ascent"28 min

4 x 4:00 AMRAP:
20 Jumping Lunges
30/24 Calorie Row
20 Front Squats, 95 / 65 lb

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

30/24 CALORIE ROW

FRONT 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