2026-11-17

• Overview: This Target Tuesday workout is part of a 3-week series working toward the next benchmark workout, “100 Percent”, at the end of November. These lighter-weight, larger rep sets will help develop the muscular endurance needed to excel at “100 Percent”.
• Workout Flow: Run 400m to open each AMRAP, then use the remaining time to work through the other movements in order. After the 2:00 rest, complete the run buy-in again, then pick up exactly where you left off. If you finished the last interval 10 reps into the v-ups, the next starts with the remaining 20 v-ups once you finish the run.
• The run buy-in should take roughly 2:00, leaving about 3:00 to work through the dumbbells and v-ups. Most people will likely complete less than a full round each interval.
• Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
• Dumbbell Step-Back (Reverse) Lunges: Use two dumbbells. Dumbbells are held by your side in the farmer's position. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep.
• Alternating Single-Leg V-ups: Start with both hands on the floor behind your head. Raise your torso/arms and one leg at the same time. Touch both hands to the foot that is raised, ensuring your toes are above head level. Alternate legs each rep.
• Intended Intensity: RPE 6-7
• Target Loading: Light-Moderate
• Fitness Attributes Improved: Aerobic Power & Muscular Endurance
• Target Score: 2-4 Rounds

• Approach each interval at a strong effort, given that there is built-in rest between work intervals. We want similar outputs each AMRAP, so start the first interval at a pace you can repeat in the last.
• Focus on a fast cycle rate for all movements throughout. We want crisp reps. This is a lighter dumbbell, so you can push for unbroken or near-unbroken sets.
• The v-ups should provide a bit of a muscular and aerobic break. This gives us the opportunity to push the lunges beforehand. Try to complete the lunges in as few sets as possible.
• Pick up the pace in the final 20-30 seconds of each interval, finishing hard.

400 METER RUN

• 2:30 Time Cap
• 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)
• 30 Burpees

DUMBBELL SNATCH

• Reduce Loading/Reps
• Dumbbell Hang Power Snatches
• Plate Ground to Overhead
• Kettlebell Swings at Same Weight
• 15 Barbell Power Snatches, 75 / 55 lb

DUMBBELL STEP-BACK (REVERSE) LUNGES

• Reduce Loading/Reps
• Sub Kettlebells or Barbell
• Forward Lunges in Place
• Walking Lunges
• Goblet Squats
• Bulgarian Split Squats
• Box Step-ups

SINGLE-LEG V-UPS

• Single-Leg Leg Raises
• Russian Twists
• Standard V-ups
• Hanging Oblique Raises
• Side Crunches
• Side Plank Hip Lifts
• Sit-ups
• Hollow Rocks

2 Rounds:
200m Easy Run
6 Dumbbell Snatches (Light)
6 Dumbbell Step-Back Lunges (Light)
5 Sit-ups

At Workout Weight:
200m Run
6 Dumbbell Snatches
6 Dumbbell Step-Back Lunges
6 Alternating Single-Leg V-ups