"Side Quest"
Duration: 30:00
AMRAP 30:
50/35 Strict Pull-ups
100 Hand-Release Push-ups
150 Sit-ups
Every 3 Minutes [Starting at 0:00]:
3 Front Squats, 185 / 135 lb
12/10 Calorie Echo Bike
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: The goal of today's workout is to get through as many rounds of the gymnastics movements as you can. However, every 3 minutes (starting at 0:00), you have a little side quest to complete before you get to work on the gymnastics movements.
- To start the workout and every 3 minutes (10x total), complete the front squats and bike calories before working through the chipper. Following the squats/bike, pick up wherever you left off in the AMRAP.
- The front squats should be taken from the floor and are designed to be challenging, but unbroken. The squats and bike should take no longer than 90 seconds, giving you equal time to work through the chipper reps.
- Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate-Heavy (65-75%)
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 1-2 Rounds
STRATEGY
- This is a 30-minute grinder with mandatory front squat + bike intervals every 3:00. Begin at a pace that feels sustainable through the halfway point. Save aggressive transitions for the final 10 minutes.
- Break up the strict pull-ups and push-ups into manageable sets and avoid reaching failure. Quick, consistent sets (5-7 reps at a time) with short rests will benefit you in the long run.
- Treat the front squat + bike interval every 3 minutes as a strong but controlled effort. If you sprint it, you’ll lose time and recoverability in the bodyweight AMRAP. Aim for ~RPE 7 here.
- Each front squat + bike interval will take 45–75 seconds, depending on fitness. Be mindful of how much AMRAP time you’re getting between intervals, and make that time count.
SUBSTITUTIONS
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)
HAND-RELEASE PUSH-UPS
- Reduce Reps
- Regular Push-Ups
- Box Push-Ups (Hands Elevated)
- Dumbbell Bench Press
- Dumbbell Floor Press
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
FRONT SQUAT
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(50/35)s
- Goblet Squats, @kettlebell(53/35)
- Back Squat, @weight(155/105)
12/10 CALORIE ECHO BIKE
- 1:15 Time Cap
- 15/12 Calorie Row
- 12/10 Calorie Ski
- 15/12 Calorie Bike Erg
- 200m Run
- 1:00 Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
TEAM VERSION:
[TEAMS OF 2]
AMRAP 30:
[PARTNER 1]
5 Front Squats
Max Bike Calories
[PARTNER 2]
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
* Switch When Partner 2 Completes Work
Score: Total Bike Calories
- Notes: Partners start on separate stations and switch upon completion of partner 2's work. The 2 rounds should take no longer than 2:30 to complete. The front squat comes from the floor and should be a weight that is challenging, but unbroken each round. Athletes can expect to have 5-7 times on each station.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate-Heavy (65-75%)
- Fitness Attribute Improved: Lactate Threshold
- Target Score: 250-375 Calories
MOVEMENT PREP
1-2 Rounds:
1 Front Squat
5/4 Calorie Bike
5 Strict Pull-ups
10 Hand-Release Push-ups
10 Sit-ups