2026-09-08

• Overview: This Target Tuesday workout kicks off a 3-week series working toward the next benchmark workout, the 2k Row, in the last week of September, so the row is the focus of this piece. Your score is your slowest round, so consistency is important.
• Workout Flow: Set a 28:00 running clock (14 x 2:00 intervals). You'll complete 12 total rounds of work with two 2:00 rest periods.
• Push each round to finish in 1:30 or less, leaving at least 0:30 of rest before the next window.
• Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.
• Intended Intensity: RPE 8-9
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 1:00-1:30

• Attack every window with the same effort. We want to maintain similar splits across all rounds, since the slowest one is your score.
• Burpee Box Jumps: Keep these quick and smooth, ensuring you reach full extension at the top. Once you step down from the box, immediately shoot your feet out behind you and drop into your burpee.
• Row: Start each row with a couple of strong pulls to get the flywheel moving, then hold roughly your 2k pace or faster to finish. This should feel like a hard pace, but one you can repeat.
• Be deliberate with transitions and move quickly between the box and rower. A few seconds saved in each interval can make a big difference to your slowest round.

BURPEE BOX JUMPS

• Reduce Box Height
• Burpee Box Step-ups
• Burpees Only
• Box Jumps Only

250/225 METER ROW

• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 200m Run
• 1:00 Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)

2 Rounds:
1:00 Easy Row
4 Burpee Box Step-ups

2 Rounds at Workout Effort:
3 Burpee Box Jumps
150m Row

• 0:15 Rest -