"Marco Polo"
Duration: 25:00
3 Rounds:
21/15 Calorie Echo Bike
15 Pull-ups
15 Double Dumbbell Push Press
Rest 5 Minutes
3 Rounds:
21/15 Calorie Echo Bike
15 Pull-ups
15 Double Dumbbell Push Press
Dumbbells: 50 / 35 lbs
Time Cap: 25 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
STIMULUS
- Overview: In today's workout, you'll complete 3 rounds of work, rest 5:00, and then complete that same 3 rounds of work. You should be able to push your efforts here. If you are slowed down by a movement, make a modification so your intensity can remain high.
- Echo Bike: Should be completed in less than 1:30.
- Pull-ups: Choose reps/variations that allow for the pull-ups to be completed within 3 sets per round.
- DB Push Press: Choose a load that allows for the push press to be completed in 2 sets per round.
- Target Score: 15:00-20:00
- Stimulus: Aerobic Power [RPE 8]
- Score: Total Time (including rest)
STRATEGY
- If pull-ups are a challenge for you, you will want to pace the bike to keep you fresh for the pull-ups and break the push press into 2-3 sets to keep your muscles from fatiguing.
- If your dumbbell push press quickly become challenging, break your pull-ups into 3 sets with short breaks.
- The structure of this workout is intended to allow you to work at a hard effort on both sets of 3 rounds of work.
SUBSTITUTIONS
21/15 CALORIE ECHO BIKE
- 2:00 Time Cap
- 25/20 Calorie Bike Erg
- 25/20 Calorie Row
- 21/15 Calorie Ski
- 300m Run
- 1:45 Moderate Effort on Treadmill/Runner
- 24 Shuttle Runs (1 rep = 10m)
PULL-UPS
- Reduce Reps
- Banded Pull-ups
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
DUMBBELL PUSH PRESS
- Reduce Loading/Reps
- Sub Kettlebells or Barbell
- Dumbbell Strict Presses
- Kipping Handstand Push-ups
TEAM VERSION:
[TEAMS OF 3]
AMRAP 30:
36/30 Calorie Echo Bike
60 Dumbbell Push Press, @dumbbell(35/25)s
36/30 Calorie Echo Bike
60 Pull-ups
* Score: Rounds & Reps
* Target Score: 3-4 Rounds
* Stimulus: VO2 Max [RPE 8]
* Notes: One partner works at a time, switching out whenever. We recommend one time each on the bike (12/10 calories), sets of 10 reps on the push press, and quick sets of 5-10 reps on the pull-ups.
MOVEMENT PREP
3 Total Sets:
10/8 Calorie Bike (Easy)
10 Kipping Swings
30 Second Overhead DB Hold
10/8 Calorie Bike (Moderate)
10 Jumping Pull-ups
5 DB Push Press With a Negative (slow descent)
10/8 Calorie Bike (Hard)
10 Pull-ups
10 DB Push Press