2026-08-04

• 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

• 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.

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, 35 / 25 lb
• Same Calorie Row, Ski, or Bike Erg

FRONT SQUAT

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Goblet Squats
• 2x Air Squats
• Back Squat

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