"Boop"
Duration: 18:00
18:00 AMRAP:
18 Toes to Bar
18 Push Press, 115 / 85 lb
Every 2:00 [Starting at 0:00]:
200 Meter Run
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
REPEAT FROM 11/26/2024
- Overview: The workout begins with a run. After completion, work through as much of the toes to bar + push press AMRAP as you can until the next 2-minute mark. Every 2 minutes, you'll complete the run. Your score is the total rounds + reps of the toes to bar and push press completed at the 18-minute mark (run doesn't count towards score).
- The run should take about 1 minute to complete, leaving you 1 minute to complete toes to bar and push press. In the non-running minute, you should complete somewhere between 12-18 reps of either movement.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 3-5 Rounds
STRATEGY
- Run at a challenging pace that you know you could hold for 20-30 minutes. You should always be able to get right back to work on the AMRAP.
- Break the toes to bar up from the beginning to mitigate a sharp rise in your heart rate, taking big exhales whenever you come off the bar.
- Break the push press BEFORE you experience a slow, challenging rep. If the reps do not slow, feel free to complete them unbroken and go back to chipping away at small sets on the toes to bar until you have to complete another 200m run.
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-ups
- Sit-ups
PUSH PRESS
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(35/25)s
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups
200 METER RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
MOVEMENT PREP
400m Easy Run
From the Pull-up Bar:
0:10 Dead Hang
0:10 Kip Swings
0:10 Kipping Knees To Chest
5 Toes To Bar
With an Empty Barbell:
5 Good Mornings
5 Back Squats
5 Back Rack Shoulder Press
5 Front Squats
5 Stiff Leg Deadlifts
5 Push Press
At Workout Weight:
200m Run
5 Toes To Bar
5 Push Press
100m Run
5 Toes To Bar
5 Push Press