"Tidal Wave"
Duration: 30:00
30:00 AMRAP:
500/450 Meter Row
15 Toes to Bar
200 Meter Run
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This 30-minute aerobic grind should feel cyclical. The intent is for movements that you can sustain at a steady pace throughout.
- Choose distances/variations that allow you to complete the row in about 2 minutes, and the toes to bar and run in about 1 minute each.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 6-9 Rounds
STRATEGY
- Aim for a steady pace throughout all work. Your round splits should stay close from the first round to the last.
- Row: Settle in early with a steady stroke rate and strong leg drive. Target roughly your 5k PR pace.
- Toes to Bar: Approach these in whatever manner keeps you moving. Some athletes may go unbroken in the early rounds. Others may break into 2-3 sets from the start. Don't go to failure - break before your grip or midline gives out. Expect some grip fatigue as you transition from the rower, especially in the later rounds.
- Run: We're looking for the same controlled pace from round to round. Target roughly 1:00-2:00 slower than your mile PR pace. Use the run to recover your grip.
SUBSTITUTIONS
500/450 METER ROW
- 2:30 Time Cap
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
TOES TO BAR
- Reduce Reps
- V-ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-ups
- Sit-ups
200 METER RUN
- 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
[TEAMS OF 2 VERSION]
30:00 AMRAP:
500/450 Meter Row
30 Toes to Bar
200 Meter Run (Together)
* One Partner Works At a Time (Except Runs)
* Split Row and Toes to Bar As Desired
- Notes: One partner works at a time on the row and toes to bar, splitting work however you'd like. Run together for the 200m. Both partners should be back at the rower before that station can begin again.
- Target Score: 6-9 Rounds
MOVEMENT PREP
2:00 Easy Row
10 Sit-ups
10 Air Squats
5 Kipping Swings
5 Toes to Bar
200m Easy Jog