2026-10-20

• 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 built-in rest should allow you to work hard during your work intervals.
• Workout Flow: Run 400m to open each AMRAP, then accumulate max rounds of the couplet in the remaining time. After the 2:00 rest, complete the run buy-in again, then pick up exactly where you left off in the couplet. If you completed 1 round + 5 squats in the last AMRAP, start the next with 3 squats before moving on to the burpees.
• The run should take about 2:00, leaving roughly 2:00 to work through the couplet. You should be able to complete at least one full round in each work window.
• Front Squats: Take the bar from the floor. These should be at a weight you can complete unbroken when fresh, but you may choose to break once per set during the workout.
• 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 7-8
• Target Loading: Light-Moderate (45-55%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 6-8 Rounds

• Each AMRAP is long enough that you shouldn't come out too hot, but short enough that you should still push the pace, given you have a solid 2:00 of rest between efforts. Target RPE 7-8 for maximal returns.
• Run at a hard but controlled effort so you can move straight to the barbell without needing to rest. Target roughly your 10k pace.
• 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 burpee pull-ups to 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.
• 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.

400 METER RUN

• 500/450m Row
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 2:00 Moderate Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)

FRONT SQUAT

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

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

400m Easy Run

3 Rounds:
5 Empty Barbell Front Squats
3 Burpees
2 Pull-ups

2 Rounds at Workout Weight:
100m Run
3 Front Squats
3 Burpee Pull-ups