"Not This Again"
Duration: 30:00
4 Rounds For Time:
1,200-900-600-300 Meter Row
120-90-60-30 Double Unders
12-9-6-3 Thrusters, 115 / 85 lb
* Women: 1,000-750-500-250 Meters
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This workout is a steady grind that increases in intensity as the rounds get shorter. The descending volume means each round should feel progressively faster, but the cumulative fatigue will make the later rounds challenging.
- Choose a row distance for the first round that takes under 5 minutes. Choose a double under variation that you can complete the first set in under 2 minutes.
- Thruster: The barbell is taken from the floor. The weight should be something you could complete the first round unbroken if you chose to.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 16-22 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (300/250m = 1 rep)
STRATEGY
- Think of this workout in descending phases. Round 1 is the long grind. Round 2 is the steady push. Round 3 picks up the pace. Round 4 is all out.
- Row: Settle into a strong but sustainable pace in round 1, somewhere around your 5k PR pace. Round 2 will look similar. You should be able to push harder in rounds 3 and 4, working at or near your 2k PR pace.
- Double Unders: Stay calm and relaxed. If you trip up, take a breath and restart immediately. It's okay to take a quick, planned break or two in order to mitigate some grip and shoulder fatigue. If you cannot complete 120 in under 2 minutes, modify by decreasing the reps or switching to single unders.
- Thrusters: Drive through the legs and brace your core well. Only work for as long as you can keep reps quick! If you start to slow, don't slog through reps just for the sake of going unbroken. Drop the barbell and take a short break. However, we are aiming to go unbroken on the final round of 3 reps.
SUBSTITUTIONS
[MEN] 1,200-900-600-300 METER ROW
- 6:00-4:30-3:00-1:30 Time Cap
- 960-720-480-240m Ski
- 60-45-30-15 Calorie Echo Bike
- 2,400-1,800-1,200-600m Bike Erg
- 800-600-400-200m Run
- 5:00-3:45-2:30-1:15 Effort on Treadmill/Runner
[WOMEN] 1,000-750-500-250 METER ROW
- 6:00-4:30-3:00-1:30 Time Cap
- 800-600-400-200m Ski
- 50-38-25-12 Calorie Echo Bike
- 2,000-1,500-1,000-500m Bike Erg
- 800-600-400-200m Run
- 5:00-3:45-2:30-1:15 Effort on Treadmill/Runner
DOUBLE UNDERS
- Reduce Reps
- 180-135-90-45 Single Unders
- Plate Hops
- Lateral Skater Hops
- 24-18-12-6 Burpees
- 2:00-1:30-1:00-0:30 Effort on Any Machine
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Wallballs
- 24-18-12-6 Air Squats
[TEAMS OF 2 VERSION]
10 Rounds Each For Time:
6 Thrusters, @weight(95/65)
30 Double Unders
15/12 Calorie Row
* Switch After Full Rounds
Time Cap: 40 Minutes
- Notes: Partners will complete 20 rounds total (10 rounds each), switching upon completion of full rounds. Choose weights/variation that allow for unbroken thrusters and double unders throughout. Row should be completed in under 1 minute.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 30-37 Minutes
MOVEMENT PREP
1-2 Rounds at Light Weight:
1:00 Easy Row
20 Single Unders
5 Front Squats
5 Push Press
5 Thrusters
1 Round at Workout Weight:
250 Meter Row
20 Double Unders
5 Thrusters