2024-12-28

• 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)

• 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.

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

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TEAM VERSION:
[TEAMS OF 3]
AMRAP 30:
36/30 Calorie Echo Bike
60 Dumbbell Push Press, 35 / 25 lb
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.

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