"Ab-solute Zero"
Duration: 24:00
3 Sets:
2 Minute Bike Erg Calories
1 Minute Toes to Bar
Rest 3 Minutes
2 Sets:
2 Minute Shuttle Runs (1 rep = 10m)
1 Minute Toes to Bar
Rest 3 Minutes
1 Set:
2 Minute Row Calories
1 Minute Toes to Bar
STIMULUS
- Overview: Today's workout is a great interval piece that will increase aerobic capacity through the engagement of multiple planes of movement. Work at a high aerobic pace and don't be afraid to take quick breaks on the toes to bar if needed!
- Shuttle Runs: Every 10 meters = 1 shuttle run = 1 rep. At each turnaround, only one foot and one hand must touch the ground over the line.
- Target Score: 200-350 Reps
- Stimulus: VO2 Max [RPE 8]
- Score: Total Reps (1 Calorie/Shuttle Run = 1 Rep)
STRATEGY
- To keep score, have something you can record your reps on during your rest periods. Machines will keep track of your calories, but it will likely be easiest to pick up counting where you left off with the toes to bar and the shuttle runs.
SUBSTITUTIONS
BIKE ERG
- Echo Bike
- Row
- Ski
- AirRunner/Treadmill
- Burpees
TOES TO BAR
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
SHUTTLE RUNS
- AirRunner/Treadmill
- Row
- Ski
- Bike Erg
- Echo Bike
- Burpees
ROW
- Ski
- Bike Erg
- Echo Bike
- Treadmill/Runner
- Burpees
MOVEMENT PREP
2:00 Bike At Moderate Pace
0:30 Hang From The Bar
10 Shuttle Runs
10 Kipping Swings
2:00 Row At Moderate Pace
10 Toes To Bar