"Lat/Long"
Duration: 30:00
AMRAP 30:
60 Burpees
45 Strict Pull-ups
30 Burpee Pull-ups
Every 3 Minutes [Starting at 0:00]:
30/24 Calorie Echo Bike
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We're working through lots of reps in today's AMRAP, with our work interrupted by a bike every 3:00. Start the workout on the bike. Once you complete 25/20 bike calories, use the remaining time in your 3:00 interval to work through the chipper in order. Every 3 minutes, return to the bike for the 25/20 calories. The bike is designed to take around 2:00, giving you 1:00 to chip away at reps. If you finish the burpee pull-ups, return to the burpees. Pick reps and variations that allow you to get at least one full round.
- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or a kipping pull-up.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Lactate Threshold
- Target Score: 1-2 Rounds
STRATEGY
- Today's workout will be muscularly-demanding. Approach each bike with the intent to get back to the chipper movements and be able to get right to work.
- Work for only as long as your reps remain crisp and quick. The moment you feel as if your reps are fatiguing, take a quick break, get a big breath of air, and then go back to work.
- During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
SUBSTITUTIONS
BURPEES
- Reduce Reps
- Same Calorie Row or Ski
- Push-Ups
- No Push-Up Burpee
- 100 Mountain Climbers
- 100 Air Squats
- Box Jumps
- Shuttle Runs (1 rep = 10m)
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
BURPEE PULL-UPS
- Reduce Reps/Bar Height
- Burpees to A Target
- Regular Burpees
- Strict Pull-ups
- Double Dumbbell Devil Presses, @dumbbell(35/25)s
- Same Calorie Row or Ski
25/20 CALORIE ECHO BIKE
- 2:30 Time Cap
- 1,000/900m Bike Erg
- 500/450m Row
- 400/360m Ski
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
TEAM VERSION:
[TEAMS OF 2]
AMRAP 30:
50 Burpees
25 Strict Pull-ups
25 Burpee Pull-ups
P1: 12/10 Echo Bike Calories
P2: Chipper Reps
* Switch upon completion of bike calories
* Pick up where your partner left off
MOVEMENT PREP
On The Minute x 4:
Min 1: 8/6 Calorie Bike + 5 Burpees
Min 2: 4 Strict Pull-ups + 3 Burpee Pull-ups