“Warning Line”
Duration: 28:00
4 x 4:00 AMRAP:
Buy-in: 400 Meter Run
Max Rounds in Remaining Time:
8 Thrusters, 75 / 55 lb
8 Lateral Burpees Over The Bar
• 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, the “CompTrain Beep Test”, in the first week of September. Expect a steady aerobic demand with accumulating fatigue in the legs, shoulders, and lungs.
- Workout Flow: Run 400m to open each AMRAP, then accumulate max rounds of the couplet 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 couplet. If you completed 1 round + 5 thrusters in the last AMRAP, start the next with 3 thrusters before moving on to the burpees.
- The run should take about 2:00, leaving roughly 2:00 to work through the couplet. Aim to complete 1.5 to 2 rounds of the couplet per work window.
- Thrusters: This is a light barbell with the intent to be completed unbroken each round.
- Lateral Burpees Over Barbell: Chest and thighs must touch the ground at the bottom. A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
- Intended Intensity: RPE 8-9
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 6-10 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: Hard but controlled effort so you can move straight to the barbell without needing to rest. Target roughly your 10k pace.
- Thrusters: Keep these unbroken every round. If a set feels questionable or slows significantly, that is a sign to slow your next run slightly.
- Lateral Burpees: Stay low with quick feet over the bar. There is no standard to stand up tall during your reps.
- 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)
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Wallballs
- 16 Air Squats
LATERAL BURPEES OVER BARBELL
- Reduce Reps
- Lateral Burpees With Step Over
- Regular Burpees
- Same Calorie Row, Ski, or Bike Erg
MOVEMENT PREP
400m Easy Run
2 Rounds:
5 Air Squats
5 Empty Bar Thrusters
5 Burpees
2 Rounds at Workout Weight:
100m Run
3 Thrusters
4 Lateral Burpees Over Bar
- 0:15 Rest -