"Coast to Coast"
Duration: 30:00
4 Rounds For Time:
500/450 Meter Row
20 Box Jumps (24”/20”)
400 Meter Run
20 Front Rack Reverse Lunges, 75 / 55 lb
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This longer Saturday workout alternates between cardio efforts and lower-body movements to challenge both the legs and lungs.
- Choose row/run distances that take about 2 minutes each and weights/reps for the box jumps and lunges that take about 1 minute each.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Front Rack Reverse (Step-Back) Lunges: The barbell should be light. Hold the barbell in the front rack position across your shoulders. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep (10/side).
- Intended Intensity: RPE 6-7
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 22-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Aim for steady pacing throughout. Aside from a push at the very end of the workout, we shouldn't be sprinting any portion of this. A good goal for this workout is to minimize breaks/pauses throughout.
- Row & Run: While these serve an aerobic purpose, also use this time to flush out your legs between lower-body movements.
- Box Jumps: Find a steady rhythm that you can maintain without pauses or a drop off in pace. Focus on efficient footwork.
- Lunges: Keep your torso upright and avoid letting your chest collapse. Aim for compact, rather than long steps back.
SUBSTITUTIONS
ROW/RUN
- 2:30 Time Cap
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Effort on Treadmill/Runner
BOX JUMPS
- Reduce Box Height
- Box Step-ups
- 40 Squat Jumps
- Alternating Single-Leg Squats
FRONT RACK REVERSE LUNGES
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(25/15)s
- Back Rack Lunges
- Forward Lunges
- Walking Lunges
- Goblet Squats, @kettlebell(35/26)
- Bulgarian Split Squats
[TEAMS OF 2 VERSION]
4 Rounds For Time:
500/450 Meter Row (Split)
40 Box Jumps (Split)
400 Meter Run (Together)
20 Synchro Front Rack Reverse Lunges (Together)
Time Cap: 30 Minutes
- Notes: Split the row and box jumps however you'd like. Complete the run and lunges together. Synchronize at the top of each lunge rep with your partner.
- Target Score: 24-28 Minutes
MOVEMENT PREP
2:00 Easy Row
20 Pogo Hops
10 Squat Jumps
10 Unweighted Reverse Lunges
200m Easy Run
Build to Box Height & Barbell Weight
2 Rounds:
100m Row
4 Box Jumps
100m Run
4 Front Rack Reverse Lunges