“Lane Change”
Duration: 24:00
[In a 24:00 Window]:
3 Rounds:
200 Meter Run
8 Burpee Pull-ups
- Rest 2:00 -
3 Rounds:
200 Meter Run
12 Front Squats, 95 / 65 lb
- Rest 2:00 -
Max Rounds in Remaining Time:
200 Meter Run
4 Burpee Pull-ups
8 Front Squats, 95 / 65 lb
Score: Total Rounds + Reps in Final AMRAP
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This Target Tuesday workout is part of a 4-week series working toward the next benchmark workout, the “CompTrain Beep Test”, in the first week of September. We are training hard effort intervals at a repeatable pace across three blocks.
- Workout Flow: The clock runs for the full 24:00. After completing the [3 Rounds / Rest / 3 Rounds / Rest], use whatever time is left to complete as many rounds of the final AMRAP as possible.
- Run: Hold the same run pace in all three blocks. Each 200-meter run should be completed in about a minute.
- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
- Front Squats: The barbell is taken from the ground. Should be completed unbroken each set at a load you could press overhead, since this workout is building toward the thrusters in the CompTrain Beep Test.
- Intended Intensity: RPE 8-9
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 5-7 Rounds
STRATEGY
- We want consistent outputs across the blocks. The two rest periods are there so you can keep each work block near the same effort. If you cannot keep a high output, modify the load or total reps.
- Run: Target a pace that's roughly 1:00-2:00 slower than your mile PR pace.
- Burpee Pull-ups: Start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground and focus on shooting your legs out from underneath you to maximize speed.
- Front Squats: Unbroken sets are the goal, focusing on a quick cycle rate (no grinding through slow reps). Stay relaxed in your front rack with your elbows high.
SUBSTITUTIONS
200 METER RUN
- 250/225m Row
- 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)
BURPEE PULL-UPS
- Reduce Reps/Bar Height
- Burpees to a Target
- Burpee Ring Pull-ups
- Regular Burpees
- Strict Pull-ups
- Devil Presses, @dumbbell(35/25)s
- Same Calorie Row, Ski, or Bike Erg
FRONT SQUAT
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(35/25)s
- Goblet Squats
- 2x Air Squats
- Back Squat
MOVEMENT PREP
400m Easy Run
10 Air Squats
5 Burpees
5 Pull-ups
Build to Working Weight on Front Squat
2 Rounds:
100m Run
3 Burpee Pull-ups
4 Front Squats