"Feed The Wolf"
Duration: 29:00
8 x 1:00 AMRAP:
5 Front Squats, 115 / 85 lb
Calorie Row in Remaining Time
• Rest 3:00 Between AMRAPs
Score: Total Row Calories
ANAEROBIC CAPACITY
STIMULUS
- Overview: This interval workout pairs short barbell sets with an all-out row to finish each minute. With long rest between efforts, each round is meant to tap into anaerobic capacity.
- Expect to have 40+ seconds on the rower each round. Row at max sustainable output each round — this is not a pacing workout. Go fast, but aim for consistency across all 8 rounds.
- Front Squats: The barbell is taken from the floor. These should be completed fast and unbroken each 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.
- Intended Intensity: RPE 9
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 90-120 Calories (M), 72-96 Calories (W)
STRATEGY
- Front Squats: Move the barbell FAST each round. If you can't go unbroken, lower the weight.
- Transition quickly into the rower and immediately get the flywheel spinning with a few big pulls. Practice your transitions in/out of the rower foot straps before the workout begins.
- After your few hard, short pulls on the rower, settle into a hard sprint that you can repeat each interval. The goal is to be aggressive but controlled - no sloppy movement.
- Use the ample rest periods to recover by walking around, breathing deeply, and mentally resetting so you're ready to attack the next interval with intention.
- The simplest way to get more calories is to have more time on the rower. Efficiency in this workout is key.
SUBSTITUTIONS
FRONT SQUAT
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(35/25)s
- Goblet Squats, @kettlebell(53/35)
- 10 Air Squats
- Back Squat
ROW
- Ski
- Bike Erg
- Echo Bike
- Run
- Treadmill/Runner
- 10-Meter Shuttle Runs
MOVEMENT PREP
2:00 Easy Row, building in pace
10 Air Squats
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
Build to Light Weight
2 Rounds:
3 Front Squats, building to workout weight
0:15 Moderate Row
0:10 Hard Row
-1:00 Rest-
1 Round at Workout Weight/Pace:
3 Front Squats
0:20 Hard Row