2026-10-06

• Overview: This Target Tuesday workout is part of a 4-week series working toward the next benchmark workout, The Admiral, in the first week of November. It hammers squat capacity under fatigue. The equal work-to-rest ratio means you can attack every interval.
• Workout Flow: Work for the full 3:00 each AMRAP. So once you finish the burpees, move back to the bike. After your 3:00 of rest, pick up wherever you left off in your rounds+reps. If you completed 1 full round + 5 calories, the next interval you will only need to complete 15 (M) or 11 (W) calories before moving on to the squats.
• Front Squats: Take the barbell from the ground. Choose a load you can cycle in 1-2 quick sets every 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-Moderate (45-55%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 5-7 Rounds

• With an equal work-to-rest ratio, you can afford to push each interval hard. Approach each movement with the same goal in mind: staying quick and efficient!
• Aim for consistency. We want to maintain similar outputs each AMRAP.
• Start each bike with a strong push to get the bike spinning before settling into your pace. Hold the strongest pace you can that still allows you to get right to the squats and pick up the bar.
• Challenge yourself on the front squats to blast through them as quickly as possible. This is the movement you want to build your workout around.
• Use the burpees as the moderator to pace yourself as needed. Stay low to the ground. There is no standard to stand up tall during your reps. The closer you can stay to the ground, the better.
• Pick up the pace in the final 20-30 seconds of each interval, finishing hard.

15/12 CALORIE ECHO BIKE

• 18/15 Calorie Bike Erg
• 18/15 Calorie Row
• 15/12 Calorie Ski
• 200m Run
• 1:15 Effort on Treadmill/Runner
• 18 Shuttle Runs (1 rep = 10m)

FRONT SQUAT

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Goblet Squats
• 24 Air Squats
• Back Squat

LATERAL BURPEES OVER BARBELL

• Reduce Reps
• Lateral Burpees With Step Over
• Regular Burpees
• Same Calorie Row or Ski

2 Rounds:
1:00 Easy-Moderate Bike
5 Front Squats (light)
5 Burpees
5 Squat Jumps

2 Rounds at Workout Weight:
5 Calorie Bike
3 Front Squats
3 Burpees Over The Bar