“Sound Check"
Duration: 22:00
[3 Sets]:
On the 2:00 x 3 Rounds:
200 Meter Run
5 Burpee Pull-ups
5 Thrusters, 75 / 55 lb
• Rest 2:00 Between Sets
Score: Slowest Round
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This is the last Target Tuesday before the CompTrain Beep Test next week. This workout primes the run + burpee-pull-up + thruster rhythm you will need on the benchmark.
- Workout Flow: Set a 22:00 running clock (11 x 2:00 intervals). You'll complete 9 total rounds of work with a 2:00 rest between each set of 3.
- Choose loading and reps that let you finish each round in 1:45 or less, giving you at least 15 seconds of rest before the next window.
- The run should take under a minute, the burpee pull-ups completed at a consistent pace, and the thrusters should be unbroken at this weight.
- 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.
- Intended Intensity: RPE 7-9
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 1:30-1:45
STRATEGY
- These are intended to be hard, quick efforts, so start each set at a challenging pace.
- Your score is the slowest round, so consistency matters. Aim to complete every set in roughly the same time rather than a fast first round that you cannot repeat.
- Run: Hard but controlled effort so you can move straight to the burpee pull-ups without needing to rest. Target roughly your 10k 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. Focus on shooting your legs out from underneath you to maximize speed.
- Thrusters: Keep these unbroken every round. If a set feels questionable or slows significantly, that is a sign to slow your next run or burpee pull-ups slightly.
SUBSTITUTIONS
200 METER RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate-Hard 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
- Same Calorie Row, Ski, or Bike Erg
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Wallballs
- 10 Air Squats
MOVEMENT PREP
2 Rounds:
200m Easy Run
5 Burpees
5 Kip Swings
10 Air Squats
2 Rounds at Workout Weight & Pace:
100m Run
3 Burpee Pull-ups
3 Thrusters
- 0:15 Rest -