"Firehouse"
Duration: 28:00
4 x 4:00 AMRAP:
Buy-in: 400 Meter Run
Into..
Max Rounds:
3 Power Cleans, 155 / 105 lb
6 Burpees To Target
30 Double Unders
• Rest 4:00 Between AMRAPs
• Pick Up Where You Left Off
Score: Total Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This Target Tuesday workout is part of a 4-week series working toward the next benchmark workout, “Well Rounded”, at the very end of July. Expect a steady aerobic demand with accumulating fatigue in the legs, grip, and shoulders as the intervals progress.
- Workout Flow: Run 400m to open each AMRAP, then accumulate max rounds of the triplet in the remaining time. After the 4:00 rest, complete the run buy-in again, then pick up exactly where you left off in the triplet. If you completed 1 round + 2 cleans in the last AMRAP, start the next with 1 clean before moving on to the burpees.
- The run should take around 2:00, leaving 2:00 to accumulate rounds. You should be able to finish 1+ rounds of the triplet each interval.
- Power Cleans: Choose a weight you can complete in steady singles.
- Burpees to Target: Reach a full chest-to-ground position at the bottom of your rep and jump to reach a target just out of fingertip reach with both hands. These are typically performed under a pull-up bar, jumping up to touch the bar as your target. However, if a bar is not available, you can perform your burpees parallel to a wall, jumping up to touch the wall with the hand closest to the wall.
- Intended Intensity: RPE 7-8
- Target Loading: Moderate (50-60%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 5-8 Rounds
STRATEGY
- Each AMRAP is long enough that you shouldn't come out too hot, but short enough that you should still push the pace, given you have an ample 4:00 of rest between efforts. Target RPE 7-8 for maximal returns.
- Run: Target a strong, sustainable pace, roughly your 10k pace.
- Power Cleans: Quick singles are the best bet for most athletes. The burpees and double unders also have an upper-body demand that we want to be mindful of.
- Burpees: Hold the same cadence throughout. Start your burpee standing directly under the pull-up bar (or target). Your hands should land a foot or two in front of the bar, so when your feet come back up, they're directly under the bar. This should allow you to immediately jump vertically to touch the bar. Then drop directly to the floor, using gravity to assist and riding your momentum down to the ground. Focus on shooting your legs out from underneath you to maximize speed.
- Double Unders: Target all unbroken sets. Stay relaxed and streamlined. Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time.
- Keep your transitions tight. If your gym set-up doesn't allow easy access to a burpee target, perform regular burpees instead, ensuring full extension at the top. The intent is not to spend time running across the gym to a target and back.
- Use the 4:00 rest fully; walk around, bring your breathing down, and shake out the arms and legs.
SUBSTITUTIONS
400M RUN
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate-Hard Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells
- Deadlifts, @weight(185/135)
BURPEES TO TARGET
- Reduce Reps/Target Height
- Regular Burpees
- Same Calorie Row, Ski, or Bike Erg
- Push-ups
- No Push-up Burpee
- 12 Mountain Climbers
- 12 Air Squats
DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- Plate Hops
- Lateral Skater Hops
- 0:30 Effort on Any Machine
MOVEMENT PREP
400m Easy Run
With Empty Bar:
5 Good Mornings
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
Build to Power Clean Weight
2 Rounds:
100m Run
2 Power Cleans
3 Burpees to Target
20 Double Unders
- 0:30 Rest -