"Roundhouse"
Duration: 27:00
4 x 6:00 AMRAP:
Buy-in: 600 Meter Run
Directly Into...
Max Rounds:
3 Strict Pull-ups
6 Power Cleans, 155 / 105 lb
18 Air Squats
• Rest 1:00 Between AMRAPs
• Pick Up Where You Left Off
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
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 600m to open each AMRAP, then accumulate max rounds of the triplet in the remaining time. After the 1:00 rest, complete the run buy-in again, then pick up exactly where you left off in the triplet. If you completed 1 round + 2 pull-ups in the last AMRAP, start the next with 1 pull-up before moving on to the cleans.
- The run should take around 3:00, leaving 3:00 to accumulate rounds. You should be able to finish roughly 2 rounds of the triplet each interval.
- 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.
- Power Cleans: Choose a barbell weight you can cycle in quick singles or small touch-and-go sets.
- Air Squats: Use these to regroup before getting back on the pull-ups. Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
- Intended Intensity: RPE 7-8
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 6-9 Rounds
STRATEGY
- These are longer AMRAPs with only 1:00 of rest between, so don't come out too hot. The rest period is enough to allow for a quick reset, but not enough for good recovery. Aim for consistency across all intervals.
- Run: Target a strong, sustainable pace that is 1:00-2:00 slower than your mile PR pace.
- Power Cleans: Quick singles are the best bet for most athletes.
- Air Squats: Use these to regroup, control your breathing, and shake out your arms before getting back on the pull-ups.
- Keep your transitions tight. You should be able to move swiftly from station to station.
- Use the 1:00 rest fully; walk around, bring your breathing down, and shake out the arms and legs.
SUBSTITUTIONS
600M RUN
- 45/36 Calorie Row
- 36/30 Calorie Ski
- 36/30 Calorie Echo Bike
- 45/36 Calorie Bike Erg
- 3:00 Moderate Effort on Treadmill/Runner
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
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells
- Deadlifts, @weight(185/135)
AIR SQUATS
- Reduce Reps
- Squat to Box
- Lunges
MOVEMENT PREP
400m Easy Run
With an Empty Bar:
5 Good Mornings
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
Build to Power Clean Weight
2 Rounds:
100m Run
2 Strict Pull-ups
2 Power Cleans
10 Air Squats
- 0:15 Rest -