"Shackleton"
Duration: 28:00
3 x 8:00 AMRAP:
1,000 Meter Run
Max Calorie Row in Remaining Time
• Rest 2:00 Between AMRAPs
Score: Total Row Calories
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: The balance of this workout is that the faster you run, the more time you have to row, but the heavier your legs will feel when you sit down. Finding the right run pace is what the workout boils down to.
- Choose a run distance that you can complete in less than 6 minutes, giving you a minimum of 2 minutes on the rower each round. Aim for a consistent pace across the 3 rounds.
- 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.
- Run: Run at a hard, yet sustainable pace. This should be similar to your 5k PR pace.
- Row: Your stroke rate should land somewhere around 26-32 strokes per minute. Focus on getting a strong leg drive and a strong finish, extending the back, and pulling your arms to your chest.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 150-240 Calories (M), 80-150 Calories (W)
STRATEGY
- We're ideally looking for the run to take 4-5 minutes, giving you 3-4 minutes on the rower each round. The 2 minutes of rest is not enough to fully recover, so use round 1 to set the tone for rounds 2 and 3.
- Run: Aim for a pace that is roughly equivalent to your 5k pace. You should feel like you have an extra gear or two that you're choosing not to use.
- Row: Take the first 0:15 seconds to get the flywheel spinning well, then settle into a strong pace. Focus on long, powerful strokes and steady breathing. Your pace in round 1 should be something you know you can hold again in round 2, but might be challenging and questionable in round 3.
SUBSTITUTIONS
1,000M RUN
- 6:00 Time Cap
- 1,250/1,125m Row
- 1,000/900m Ski
- 60/50 Calorie Echo Bike
- 2,500/2,250m Bike Erg
- 5:00 Moderate Effort on Treadmill/Runner
ROW
- Ski
- Bike Erg
- Echo Bike
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
200m Easy-Moderate Row
2 Rounds, Building in Intensity:
200m Run
200m Row