"Dress Rehearsal"
Duration: 33:00
On the 3:00 x 4 Sets:
400 Meter Run
8 Thrusters, 75 / 55 lb
- Rest 3:00 -
On the 3:00 x 3 Sets:
400 Meter Run
8 Thrusters, 75 / 55 lb
6 Strict Pull-ups
- Rest 3:00 -
On the 3:00 x 2 Sets:
400 Meter Run
8 Thrusters, 75 / 55 lb
6 Bar-Facing Burpees
Score: Sum of Slowest Set in Each Block
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. Each block gets progressively harder to finish inside the 3:00 window.
- Your score is the sum of your slowest set in each of the three blocks.
- Each run should take less than 2:00.
- The thrusters should be unbroken at this benchmark weight.
- 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.
- Bar-Facing Burpees: 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.
- Aim to finish each round with at least 0:15-0:30 of rest. If you cannot, decrease the reps.
- Intended Intensity: RPE 8-9
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 6:30-8:00
STRATEGY
- These are intended to be hard, quick efforts, so start each set at a challenging pace.
- 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.
- Strict Pull-ups: Keep these unbroken if possible, but don't spend time hanging on the bar to squeeze out another rep or two. If you slow, drop from the bar.
- Bar-Facing Burpees: Stay low with quick feet over the bar. There is no standard to stand up tall during your reps.
SUBSTITUTIONS
400 METER RUN
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 1:45 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
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
BAR-FACING BURPEES
- Reduce Reps
- Bar-Facing Burpees (With Step Over)
- Lateral Burpees Over Barbell
- 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
5 Kipping Swings + 5 Scap Pull-ups
2 Rounds at Workout Weight:
100m Run
3 Thrusters
4 Bar-Facing Burpees
3 Strict Pull-ups
- 0:15 Rest -