"Train Station"
Duration: 30:00
On the 2:00 x 15 Rounds:
"X" Movement Reps
Echo Bike Calories in Remaining Time
Station 1: 15 Deadlifts
Station 2: 9 Hang Power Cleans
Station 3: 60 Double Unders
Barbell: 135 / 95 lb
Score: Total Bike Calories
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: You'll start the workout on the deadlifts and, upon completion, move to the bike. When the 2:00 interval is up, move to the hang power cleans, bike, then double unders, bike, then back to the deadlifts, and so on. Rotate through like this for 15 total rounds (5x at each station) with the goal to accumulate as many bike calories as you can.
- Pick a barbell weight based on the hang power cleans. This should be a weight you can do in 1-2 sets throughout the workout. All non-bike stations are designed to take less than 1:00, giving you at least equal time on the bike.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 150-350 Calories
STRATEGY
- Cycle rate will matter a lot throughout this workout. If you can keep a high cycle rate, you will get through the movements quicker, spending less time under tension, and giving you more time on the bike.
- The prescribed RPE for this workout is not very high at an RPE 6-7. This means when you get to the bike, you will work at a brisk pace that takes effort and focus to hold, but you remain confident that you can hold.
ECHO BIKE EFFORT SCALE:
• RPE 6: This is roughly 75% of your average wattage during a 10-minute bike test. This is a labored effort and requires a focus to maintain. You could speak a sentence between big breaths. Can maintain for 45-60 minutes.
• RPE 7: This is roughly 85% of your average wattage during a 10-minute bike test and equivalent to your FTP or 20-minute watt test. This is a vigorous effort that is uncomfortable to maintain and requires constant effort. Can speak short sentences. Can maintain for 15-30 minutes.
SUBSTITUTIONS
DEADLIFT
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(35/25)s
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Kettlebell Swings, @kettlebell(53/35)
DOUBLE UNDERS
- Reduce Reps
- 90 Single Unders
- Plate Hops
- 12 Burpees
- 1:00 Effort On Any Machine
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
MOVEMENT PREP
1 Round:
7 Deadlifts
5/4 Calorie Bike
5 Hang Power Cleans
5/4 Calorie Bike
30 Double Unders