"Redline Relay"
Duration: 32:00
On The 4:00 x 8 Sets:
400 Meter Run
20 Double Unders
10 Wallballs, 20 / 14 lb to 10/9 ft
Score: Slowest Round
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This running-biased interval day continues the recent Tuesday focus on running under fatigue. Each round should be fast enough to challenge pace control while still leaving recovery before the next interval.
- Run: The 400m should take 1:45-2:15. Reduce distance if you cannot finish the full round with at least 0:30 rest.
- Double Unders: Keep these quick and relaxed. They should take 0:20 or less.
- Wallballs: Light, fast, and unbroken. The set should take 0:30 or less.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: Slowest round between 2:15-3:15
STRATEGY
- The score rewards consistency. Start at a pace you can repeat eight times instead of chasing a heroic first round.
- Use the jump rope as a chance to relax your shoulders and breathing. Pick up the ball immediately after the rope and finish the wallballs with a smooth cadence.
- If round times slip by more than 0:20, reduce the run to 300m or the wallballs to 7 reps.
SUBSTITUTIONS
400M RUN
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1:45 Treadmill Effort
- 32 Shuttle Runs (1 rep = 10m)
DOUBLE UNDERS
- 40 Single Unders
- 20 Plate Hops
- 8 Burpees
WALLBALLS
- Reduce Loading/Reps/Target
- Dumbbell Thrusters, 25 / 15 lb
- Empty Barbell Thrusters
- 15 Air Squats
MOVEMENT PREP
400m Easy Run
10 Light Wallballs
20 Single Unders
10 Double Unders
2 Rounds:
200m Run
10 Double Unders
5 Wallballs
- Rest 0:30 -