"Boiling Point"
Duration: 24:00
[3 x 6:00 AMRAP]:
30 Wallballs, 20 / 14 lb to 10/9 ft
400 Meter Run
Into...
Max Rounds:
10/8 Calorie Row
10/8 Calorie Echo Bike
• Rest 3:00 Between AMRAPs
Score: 3 Sets of Total Machine Calories (Row + Bike)
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This interval-based cardio workout pre-fatigues your legs and lungs with the wallballs + run before you cash out each interval with a hard push on the machines. With ample rest between intervals, the goal is to stay consistent on the opening work and push hard on the machines to maximize calories.
- 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.
- Workout Flow: Start each 6:00 work window with the buy-in of wallballs and run. Upon completion, move to the row and bike and alternate between those two machines until the 6 minutes are up. Rest 3:00, then start a new interval. Your score is the total machine calories completed across all intervals.
- Choose a wallball rep number you can complete within 2 sets and a run distance that takes about 2 minutes to complete. We're looking to have about 2-3 minutes to accumulate row and bike calories each AMRAP.
- Intended Intensity: RPE 7-8
- Target Loading: Light
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 90-165 Calories (M), 75-135 Calories (W)
STRATEGY
- Wallballs: Approach these in a manner that doesn't force you to slow down your run. Don't go unbroken if you'll end your set with smoked legs.
- Run: Settle quickly into your run pace (think 5-10k pace effort), focusing on a fast cadence over long strides. You want to return to the machines with enough energy to push hard. Overdoing the run can negatively affect your machine output.
- Row/Bike: This should be where you start your push. Use the first 10-15 seconds to get the machine going, then work to increase your pace. The final 30 seconds should feel like a controlled sprint. With a full 3 minutes of rest between efforts, you can afford to push hard at the end of each interval.
SUBSTITUTIONS
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 45 Air Squats
400M RUN
- 2:30 Time Cap
- 400/360m Ski
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
10/8 CALORIE ROW
- 8/6 Calorie Ski
- 10 Burpees
10/8 CALORIE ECHO BIKE
- 12/10 Calorie Bike Erg
- 10/8 Calorie Ski
- 150m Run
- 0:50 Effort on Treadmill/Runner
- 12 Shuttle Runs (1 rep = 10m)
- 12 Burpees
MOVEMENT PREP
2 Rounds:
100m Easy Run
10 Air Squats
5 Light Wallballs
2 Rounds, Building in Pace:
10 Wallballs
100m Run
5 Calorie Row
5 Calorie Echo Bike