"Chatterbox"
Duration: 30:00
5 Rounds:
12/10 Calorie Echo Bike
50-40-30-20-10 AbMat Sit-ups
12/10 Calorie Echo Bike
50-40-30-20-10 Single Dumbbell Box Step-ups (20")
Dumbbell: 50 / 35 lb
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: Today's workout is a chance to work at a steady, consistent pace, rounding out the week with a workout that is submaximal in intensity. The Echo Bike will impact the box step-ups, and the box step-ups will tire out your hip flexors, making the sit-ups more challenging.
- Echo Bike calories stay the same each round, while sit-up and step-up reps decrease by 10 reps each round. Workout Flow: Bike, 50 Sit-ups, Bike, 50 Step-ups, Bike, 40 Sit-ups...
- Bike: Should take around 1:00 to complete.
- 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.
- Single Dumbbell Box Step-ups: Hold a single dumbbell on your shoulder as you step onto the box. Alternate legs every rep. You can switch the arm that is holding the dumbbell as needed. Must reach full lockout/extension of the hips/knees at the top of the box. Men and women use the same box height. Choose a dumbbell weight that allows you to complete each round unbroken.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 20-25 Minutes
STRATEGY
- Work at a steady, consistent pace throughout today's workout.
- There are 10 total bike efforts, so be smart in the first half of this workout so you don't fatigue too early.
- You can ramp up the intensity in the final two rounds if you'd like, as those rounds will be easier to get through if you've paced well. Feel free to push the bike in those final two rounds.
SUBSTITUTIONS
12/10 CALORIE ECHO BIKE
- 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
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
SINGLE DUMBBELL BOX STEP-UPS
- Reduce Reps/Loading/Box Height
- Sub Kettlebell
- Dumbbell Forward/Reverse Lunges
- Empty Barbell Back Rack Step-Ups
- Goblet Squats
- Unweighted Box Step-ups
TEAM VERSION:
[TEAMS OF 2]
For Time:
P1: 12/10 Calorie Echo Bike, P2: 12/10 Calorie Row
50-40-30-20-10 Synchro AbMat Sit-ups
P1: 12/10 Calorie Row, P2: 12/10 Calorie Echo Bike
50-40-30-20-10 Synchro Single Dumbbell Box Step-ups
* Synchronize At Top Of Each Movement
Time Cap: 30 Minutes
- Notes: One partner starts on the bike, the other on the rower. At completion of those calories, complete synchro abmat sit-ups. Switch machines after the set of sit-ups.
- Workout flow: Machine Calories, 50 Synchro Sit-ups, Machine Calories, 50 Synchro Step-ups...
- Hold the dumbbell on your shoulder and alternate every leg on the step-ups. Choose a weight that allows you to complete each round unbroken. Athletes can face each other on opposite sides of their respective boxes and sit-ups to better see the synchro position. The machine distances are designed to take around 1 minute to complete.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 20-25 Minutes
MOVEMENT PREP
1 Round:
10 Calorie Echo Bike
10 Sit-ups
10 Calorie Echo Bike
10 Box Step-ups