STIMULUS
- Overview: This long aerobic piece has bodyweight interruptions every three minutes. The row is the priority, but the pull-ups/push-ups/sit-ups will steadily tax your upper body and midline, making it harder to maintain powerful strokes as the workout progresses.
- Workout Flow: The workout starts by completing one round of the pull-ups/push-ups/sit-ups. After completion, complete max meters on the rower until the next 3-minute mark. Every 3 minutes, you'll complete the pull-ups/push-ups/sit-ups (10 rounds total). Your score is the total meters rowed at the end of the 30 minutes.
- The pull-ups, push-ups, and sit-ups should take about 1:15-1:30, leaving equal time for rowing each interval. Aim for a consistent row split across all 10 intervals. If needed, modify the movements to keep the total interruption under 2:00.
- Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If 5 strict pull-ups take longer than 0:45, find a modification such as using the lightest band needed to assist.
- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 3,500-5,000 Meters (M), 2,500-4,000 Meters (W)
STRATEGY
- The primary goal is to protect your row output. We're looking for quick, efficient movement through the gymnastics so you can get back to accumulating meters. More time on the rower will produce the highest score.
- Row: Approach this at a sustainable pace (RPE 6-7) from the beginning. No need for big surges each time you get back to the rower. Just return to your rhythm quickly with smooth strokes and a relaxed upper body.
- Gymnastics: You should be able to move quickly through these with zero to minimal rest periods. Move at a pace that allows for near-continuous movement.
- The transitions can add up in the workout if you're not diligent, so prioritize efficiency between movements and in/out of the rower.