"Bail The Ship"
Duration: 30:00
3 x 10:00 AMRAP:
800m Run
Directly Into...
Max Rounds:
25 Wallballs, 20 / 14 lb to 10/9 ft
25/20 Calorie Row
25 Sit-ups
Score: Sum of 3x Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Target a consistent, sustainable pace throughout all 30 minutes in this full-body Saturday sweat session.
- The run buy-in should take around 4 minutes, leaving you 6 minutes to work through the max rounds. One full round of the wallballs/row/sit-ups should take roughly 4 minutes. There is no rest between AMRAPs – 30 minutes straight of work.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 3-6 Rounds
STRATEGY
- The first run sets the tone for the rest of the workout. Target a controlled, moderate effort, roughly your 10k pace. Make sure you can transition immediately from the run into the wallballs.
- Find a steady rhythm on the wallballs that allows you to keep moving. If you're strong at wallballs, this may mean going unbroken. If wallballs are challenging for you, don't hesitate to break these into smaller sets with quick breaks from the beginning. We don't want smoked legs going into the row.
- The effort with which you approach your run should be similar to the effort with which you approach your row. Push through your heels to maximize power and choose big, strong pulls over short, choppy ones.
- Feel free to move quickly on the sit-ups, as you can make up time here. It's a chance to catch your breath and give your arms and legs a bit of a break.
SUBSTITUTIONS
800M RUN
- 5:00 Time Cap
- 50/40 Calorie Ski
- 50/40 Calorie Echo Bike
- 60/48 Calorie Bike Erg
- 4:00 Moderate Effort on Treadmill/Runner
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 40 Air Squats
25/20 CALORIE ROW
- 2:00 Time Cap
- 20/16 Calorie Ski
- 20/16 Calorie Echo Bike
- 25/20 Calorie Bike Erg
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
[TEAMS OF 2 VERSION]
3 x 10:00 AMRAP:
800m Run (Together)
Directly Into...
Max Rounds:
30 Wallballs
30/24 Calorie Row
30 Synchro Sit-ups
Score: Sum of 3x Rounds + Reps
- Notes: Both partners start each AMRAP with a run together. The run buy-in should take around 4 minutes, leaving you 6 minutes to work through the max rounds. One partner works at a time on the wallballs and row, splitting the work however. Both partners complete all sit-ups, synchronizing at the top of the sit-ups. Mixed M/W teams complete 27 calories on the rower.
- Target Score: 3-6 Rounds
MOVEMENT PREP
400m Easy Run
10 Air Squats
10 Wallball Thrusters
10 Sit-ups
10 Calorie Easy Row
2 Rounds:
100m Run
6 Wallballs
6 Calorie Row
6 Sit-ups