🏋️‍♂️ Workouts 🏋️‍♀️

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Warm-up & Mobility
Duration: 15:00

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Overhead Tricep Stretch (R)
0:30 Overhead Tricep Stretch (L)
0:30 Pec Stretch Against The Wall (R)
0:30 Pec Stretch Against The Wall (L)

C) MOTOR CONTROL
1:00 Staggered Stance RDL + Twist
1:00 Prone Pinwheels

D) STABILITY
0:30 Split Squat + Dumbbell Overhead Press (R)
0:30 Split Squat + Dumbbell Overhead Press (L)
1:00 Overhead Squat Hold
"Hot Hand"
Duration: 30:00

On the 2:00 x 15 Rounds:
1 Rope Climb (15')
10 Hand-Release Push-ups
Calorie Echo Bike in Remaining Time

Score: Total Bike Calories

AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Each 2-minute window begins with one rope climb and 10 push-ups before accumulating as many bike calories as you can in the remaining time. There is no rest between rounds, 30 minutes straight.

- Choose rope climb and push-ups reps/variations that you can complete in 1:00 or less, giving you equal time on the bike each round.

- 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 plank position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.

- Intended Intensity: RPE 6-7

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score:
Men: 230-280 Calories
Women: 180-230 Calories
STRATEGY
- The Echo Bike is the place to moderate the intensity. If the rope climbs are becoming challenging, pull your pace back a little to ensure you can complete your rope climbs efficiently.

- If you can't complete 30 standard push-ups unbroken, then taking some strategic breaks on the push-ups from the beginning is a smart idea.
SUBSTITUTIONS
ROPE CLIMB
- Reduce Height
- Lay to Stand Climb
- 5 Hanging Rope Pull-ups
- 5 Strict Pull-Ups
- 5 Ring Rows
- 5 Toes To Bar
- 6 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

ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
MOVEMENT PREP
5 Calorie Echo Bike
5 Hand-Release Push-ups
1 Rope Climb
5 Hand-Release Push-ups
5 Calorie Bike
15-Min Mobility & Flexibility Protocol (Optional)
Duration: 15:00

Equipment: Light band, dowel, floor mat, rig/pull-up bar, empty barbell

Part 1: FLEXIBILITY (7 Minutes)

- Couch Stretch (2 Minutes)
- Pancake Stretch (3 Minutes)
- Banded Lat & Chest Stretch (2 Minutes)

Part 2: MOBILITY (8 Minutes)

- Thoracic Spine Rotations (2 Minutes)
- 90/90 Hip Transitions (2 Minutes)
- Active Frog Stretch (2 Minutes)
- Overhead Squat Hold (2 Minutes)
STIMULUS
PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)
- Kneel on one leg with your back foot elevated against the wall.
- Push your hips forward to stretch the hip flexor and quads.
- Hold for 1 minute per leg.
- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)
- Sit on the floor with your legs straight and spread apart.
- Lean forward, keeping your spine long, and hold for 1 minute.
- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)
- Anchor a light band to the rig.
- Loop your hand through the band and step back to stretch the lats and chest.
- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)
- Start on hands and knees with one hand behind your neck.
- Rotate your upper body toward the hand that is up.
- Actively hold the end range for 2-3 seconds, then return to center.
- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)
- Sit on the floor with one leg in front at 90° and the other behind at 90°.
- Actively rotate your hips to switch sides, using your hands minimally for balance.
- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)
- Start on hands and knees with knees wide apart and feet turned out.
- Actively push your hips back and hold for 2-3 seconds, then return forward.
- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)
- Hold an empty barbell or dowel overhead.
- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.
- Position your hands as close together as you can while maintaining proper form.
- Hold the bottom position for 10-15 seconds, then rise.
- Perform 6-8 reps.