"Quarterzip"
Duration: 25:00
25:00 AMRAP:
50 Wallballs, 20 / 14 lb to 10/9 ft
2,000/1,800 Meter Row
50 Wallballs, 20 / 14 lb to 10/9 ft
1 Mile Run
Row Meters in Remaining Time
Score: Final Row Meters
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This workout blends high-rep wallballs with big cardio efforts on the row and run. The wallballs tax your legs and lungs early, making both the row and run feel heavier. Make sure you have enough left in the tank for a strong row at the end!
- Workout Flow: Work through the wallballs, row, wallballs, and run, then spend whatever time remains of the 25-minute window accumulating max row meters. Aim to have at least 2 minutes on the rower at the end.
- Scoring: Your score is only the meters of your final row (the first row doesn't count towards your score).
- Wallballs: Choose wallball reps/weight you can complete in less than 2:30.
- Row & Run: Choose distances that take less than 9:00 each to complete.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 1,000-3,000 Meters (M), 700-2,500 Meters (W)
STRATEGY
- Be in control during the first half to set yourself up for a strong second half! Think smooth and sustainable, then finish strong.
- Stay ahead of leg fatigue by breaking the wallballs early. It may be tempting to hold on for big sets, but don't fall for that trap. You'll gain more by having fresher legs that can attack the rows and run strong.
- Approach the first row at a sustainable aerobic pace that you could hold for longer if needed—think 5k PR pace, or slightly slower. You still have a lot of work left.
- Use the beginning of the run to flush out the legs and find rhythm, then increase your effort in the final 400-800 meters. You should finish ready to row immediately.
- Final Row: Gradually increase your pace and empty the tank in the final minute!
SUBSTITUTIONS
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 75 Air Squats
2,000/1,800 METER ROW & MILE RUN
- 10:00 Time Cap
- 1,600/1,440m Ski
- 100/80 Calorie Echo Bike
- 4,000/3,600m Bike Erg
- 8:00 Effort on Treadmill/Runner
ROW METERS
- Ski
- Bike Erg
- Echo Bike
MOVEMENT PREP
2:00 Easy Row, gradually increasing pace
2:00 Easy Run, gradually increasing pace
10 Air Squats
10 Wallball Thrusters
5 Wallballs
1 Round:
5 Wallballs
200m Row
5 Wallballs
200m Run
100m Hard Row