“Groundwork”
Duration: 30:00
30:00 AMRAP:
Row Meters
Every 6:00 [Starting at 0:00]:
400 Meter Run
20 Push Press, 95 / 65 lb
Score: Total Row Meters
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This threshold workout alternates sustained rowing with periodic run-and-barbell interruptions, challenging your ability to recover and maintain a consistent pace. Transitions will be key as the rounds add up.
- Workout Flow: The workout starts with a round of run + push press. Each run-and-barbell block should take about 3:00-3:30, leaving roughly 2:30-3:00 on the rower to accumulate meters. Every 6:00, you'll stop rowing to complete another run-and-barbell block. The faster you complete the run and barbell, the more rowing time you'll have.
- Push Press: Choose a load you can cycle in 1-3 sets.
- Intended Intensity: RPE 6-7
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 3,000-4,000 Meters (M); 2,700-3,600 Meters (W)
STRATEGY
- We want an even pace we can hold for all five intervals. Treat this like a steady 30-minute effort.
- Run: Approach these at a smooth, conversational pace that allows you to immediately pick up the barbell.
- Push Press: Drive through the legs and keep your dip & bar path vertical to stay efficient. Only work for as long as reps stay quick. If they slow, take a quick break. This is a light enough weight that you should be able to challenge yourself to a quick cycle speed.
- Row: Settle onto the rower at a pace around your 5k split plus 2-5 seconds per 500m. Get the flywheel moving immediately each time you sit down, then settle into your repeatable split.
SUBSTITUTIONS
ROW
- Ski
- Bike Erg
- Echo Bike
400 METER RUN
- 2:30 Time Cap
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
PUSH PRESS
- Reduce Loading/Reps
- 15 Dumbbell Push Press, @dumbbell(35/25)s
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups
MOVEMENT PREP
2:00 Easy Row, 0:10 Burst Each Minute
400m Run
2 Rounds:
5 PVC Pass-Throughs
5 Burpees
5 Light Strict Press
2 Rounds:
100m Run
5 Push Press
200m Row