"Redline" [30-MIN]
Duration: 26:00
5 x 2:00 AMRAP:
200 Meter Run
Max Calorie Row in Remaining Time
• Rest 4:00 Between AMRAPs
Score: Total Row Calories
ANAEROBIC CAPACITY
STIMULUS
- Overview: This interval workout will test your anaerobic capacity. With generous rest between rounds, we want to run hard and sprint each row interval.
- Sprint the 200m run (~0:45-0:50), then row as hard as possible for the remaining time. These are all-out efforts with full recovery. Each round should feel repeatable at max output.
- 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 9
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 75-125 Calories (M), 60-90 Calories (W)
STRATEGY
- The run should be completed at an RPE 7-8, targeting a pace that is similar to your mile PR pace. Be in control but pushing hard.
- The remaining time on the row should also be in control and technically sound, but you are working as hard as you can with good technique. GO HARD!
SUBSTITUTIONS
200 METER RUN
- 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
- Burpees
MOVEMENT PREP
0:30 Roll Out Feet With Lacrosse Ball
0:30 Roll Out Calves With Foam Roller
0:15 Bent Knee Calf Stretch (Each Leg)
15 Calf Raises (Each Leg)
15 Pogo Hops
400m Easy-Moderate Run
2 Rounds:
0:15 Row Sprint
0:45 Easy Row
100m Hard Run