2026-10-13

• 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. This anaerobic test hammers squat capacity under fatigue. The ample rest between short work windows means you can attack every interval hard.
• Choose weights/reps that allow for all unbroken sets and a minimum of 0:20 on the bike each round.
• 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.
• Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
• Front Squats: Take the barbell from the ground. Choose a load you can cycle unbroken each round.
• Intended Intensity: RPE 9
• Target Loading: Moderate (50-60%)
• Fitness Attribute Improved: Anaerobic Capacity
• Target Score: 90-120 Calories (M), 60-90 Calories (W)

• With ample rest between short work windows, you can afford to push each interval hard. Approach each movement with the same goal in mind: staying quick and efficient! We want quick transitions without hesitation.
• 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 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.
• Use the box jumps to slightly moderate pace. We want them to be quick, but not so much that it negatively affects the front squats. The squats are the more important movement to prioritize.
• 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.
• The bike should be an all-out effort each round! Leave nothing in the tank.

BURPEE PULL-UPS

• Reduce Reps/Bar Height
• Burpees to a Target
• Burpee Ring Pull-ups
• Regular Burpees
• Strict Pull-ups
• Devil Presses, 35 / 25 lb
• Same Calorie Row or Ski

BOX JUMPS

• Decrease Reps
• Reduce Box Height
• Box Step-ups
• 14 Jumping Lunges
• 14 Reverse Lunges
• Broad Jumps

FRONT SQUAT

• Reduce Loading/Reps
• Sub Dumbbells, 50 / 35 lb
• Goblet Squats
• 20 Air Squats
• Back Squat

ECHO BIKE

• Bike Erg
• Row
• Ski
• Run
• Treadmill/Runner
• 10-Meter Shuttle Runs

2:00 Easy-Moderate Bike
5 Burpees
5 Pull-ups
15 Calf Raises (Each Leg)
15 Pogo Hops
6 Box Step-ups
10 Empty Barbell Front Squats

Build to Front Squat Weight

2 Rounds:
3 Burpee Pull-ups
3 Box Jumps
3 Front Squats
5 Calorie Bike Sprint

• Rest 1:00 -