"All Wheel Drive" [30-MIN]
Duration: 30:00
5 Rounds:
5 Strict Pull-ups
12/9 Calorie Echo Bike
400 Meter Run
• Rest 2:00 Between Rounds
Time Cap: 30 Minutes
Score: Slowest Round
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This Target Tuesday workout is part of a 3-week series leading to improvements in running while fatigued, to assist you in the next benchmark workout, the 1-Mile Time Trial, at the very end of June. With generous rest between rounds, you can afford to push each interval hard.
- The pull-ups should be completed in less than 0:30. The bike should take no longer than 1:00. The run should take roughly 2:00 or less. Aim for less than 10 seconds of difference between your fastest and slowest rounds.
- Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed to complete each set unbroken.
- Intended Intensity: RPE 8-9
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 2:45-3:30
STRATEGY
- Approach each round at a very hard effort, knowing you have recovery between rounds. We want to maintain similar outputs every round.
- Strict Pull-ups: We're aiming for unbroken reps each round. No more than 1 break if needed.
- Bike: Hit the bike aggressively for the first 10-15 seconds to get it spinning, then settle into a strong but sustainable pace. We don't want to blow up the legs and lungs here, as we still have a solid run after this.
- Run: Settle into your pace by the 100m mark, hold it steady, then finish out the final 100m at a near-maximal effort.
- Use the 2:00 rest fully. Walk around, breathe deeply, get your heart rate down, then attack the next round.
SUBSTITUTIONS
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Dumbbell or Barbell Bent Over Rows
12/9 CALORIE ECHO BIKE
- 15/12 Calorie Row
- 12/10 Calorie Ski
- 15/12 Calorie Bike Erg
- 15 Burpees
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
MOVEMENT PREP
2:00 Easy Bike
400m Easy Run
10 Scap Pull-ups
0:30 Active Hang
10 Banded Pull-Aparts
5 Strict Pull-ups
2 Rounds:
3 Strict Pull-ups
6/5 Calorie Bike
100m Run
- 0:15 Rest -