"Trail Blazer"
Duration: 27:00
5 x 3:00 AMRAP:
6 Strict Pull-ups
12 Box Jump Overs (24”/20”)
200 Meter Run
Calorie Row in Remaining Time
• Rest 3:00 Between AMRAPs
Score: Total Row Calories
ANAEROBIC CAPACITY
STIMULUS
- Overview: The pull-ups, box jump overs, and run are a buy-in — complete them quickly to maximize time on the rower. With equal rest, push the row hard — aim for consistent calories across all 5 rounds.
- The box jump overs and run should take less than 2:00 combined, giving you at least 0:30 on the rower each round.
- Strict Pull-ups: Choose a variation you can complete unbroken. 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 you cannot complete a strict pull-up, use the lightest band needed to complete each set unbroken.
- Box Jump Overs: You do not need to reach full extension of the hips/knees at the top of the box. Step down from the top of the box. No rebounding.
- This Target Tuesday workout is part of a 5-week series leading to improvements in compromised running to assist you in the next benchmark workout, “Endure” in the first week of May.
- Intended Intensity: RPE 8-9
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 50-90 Calories (M), 40-72 Calories (W)
STRATEGY
- This workout is won by minimizing time before the row and keeping every interval consistent.
- Box Jump Overs: Stay low and lateral. Don’t fully stand up on the box. Land softly, turn in the air or pivot on top, and step off before jumping into your next rep. Eliminate unnecessary steps.
- Run: This should be approached at a hard pace from the start, but not an all-out sprint. Aim to complete in 0:40-0:50, ready to get right on the rower.
- Row: Settle in quickly and hold your highest sustainable pace. You should be able to hold a hard pace and see no fall off during your time on the rower.
SUBSTITUTIONS
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Dumbbell or Barbell Bent Over Rows
BOX JUMP OVERS
- Reduce Box Height
- Box Jumps
- Box Step Overs
- Box Step-ups
- 24 Squat Jumps
- 24 Jumping Lunges
- Alternating Single-Leg Squats
200 METER RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 0:45 Hard Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
ROW
- Ski
- Bike Erg
- Echo Bike
MOVEMENT PREP
2:00 Row, gradually increasing pace
200m Run, gradually increasing pace
5 Scap Pull-ups
10 Single-Leg Pogo Hops (each)
10 Squat Jumps
5 Box Jumps
2 Rounds:
3 Strict Pull-ups
4 Box Jump Overs
100m Run
0:15 Hard Row
- 1:00 Rest -