"Boomerang"
Duration: 30:00
For Time:
1,000/900 Meter Row
50 Box Jumps (24”/20”)
30 Toes to Bar
800 Meter Run
30 Toes to Bar
50 Box Jumps (24”/20”)
1,000/900 Meter Row
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This palindromic chipper should feel like a long, steady grind. Aim for smooth, consistent pacing so you have enough in the tank for a strong back half of the workout.
- Choose row/run distances that each take about 4-5 minutes to complete.
- Box Jumps: Choose a rep number that takes 2-3 minutes to complete. 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.
- Toes to Bar: Choose a variation you can complete in under 3:00 and in no more than 10 sets.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100/90m = 1 rep)
STRATEGY
- Approach the first half of this workout slightly conservatively to set yourself up well for a strong back half. The overall goal is to keep your pace steady and just keep moving without long breaks.
- Row: Target a strong, sustainable effort, somewhere around your 5k pace. We don't want smoked legs going into the box jumps.
- Box Jumps: Find a steady rhythm that you can maintain. We're not sprinting any portion of these. Focus on efficient footwork, minimizing unnecessary movement.
- Toes to Bar: Grip and forearm fatigue will likely play a factor. Break your sets before that fatigue really sets in. If your second set of toes to bar (after the run) takes roughly the same amount of time as your first set, you paced these well.
- Run: Target somewhere around 1:00-2:00 slower than your mile PR pace. The big sets of toes to bar sandwiched on either side of the run are less metabolically demanding, so you should be able to have a strong, controlled effort here.
SUBSTITUTIONS
1,000/900 METER ROW
- 5:00 Time Cap
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 800m Run
- 4:00 Moderate Effort on Treadmill/Runner
BOX JUMPS
- Reduce Box Height
- Box Step-ups
- 80 Squat Jumps
- 80 Jumping Lunges
- Alternating Single-Leg Squats
- 80 Reverse Lunges
TOES TO BAR
- Reduce Reps
- V-ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-ups
- Sit-ups
800M RUN
- 5:00 Time Cap
- 1,000/900m Row
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
[TEAMS OF 2 VERSION]
For Time:
1,000/900 Meter Row (Split)
40 Box Jumps (Each)
40 Toes to Bar (Split)
1,000 Meter Run (Together)
40 Toes to Bar (Split)
40 Box Jumps (Each)
1,000/900 Meter Row (Split)
Time Cap: 30 Minutes
- Notes: You can complete box jumps at the same time as your partner on separate boxes. You cannot start the next movement until both partners are back from the run. Mixed teams complete a 950-meter row.
- Target Score: 20-28 Minutes
MOVEMENT PREP
2:00 Easy Row
10 Squat Jumps
10 Box Step-ups
10 Hanging Knee Raises
200m Easy Run
2 Rounds, Building in Pace:
200m Row
5 Box Jumps
5 Toes to Bar
200m Run