"Just A Minute"
Duration: 23:00
4 x 5:00 Intervals:
15 Toes to Bar
25/20 Calorie Echo Bike
15 Thrusters, 75 / 55 lb
Max Calorie Echo Bike
• Rest 1 Minute Between Intervals
Score: Lowest Round of Bike Calories
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Work steadily through the first three movements of each interval, then ramp up the intensity for the final bike. Choose reps/weights/calories that allow you to complete the first three stations in 4:00 or less, giving you at least 1:00 on the bike to end each interval.
- Your score is the lowest calorie number of the 4 rounds. So if you got 15-15-15-11 calories, your score is 11.
- Intended Intensity: RPE 6-8
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 15-45 Calories
STRATEGY
- Each interval opens with toes to bar to allow you to work on them while a bit fresher, so try to challenge yourself with larger sets than normal.
- Then, maintain a steady, manageable pace through the first bike and thrusters, conserving energy so you can pick up the intensity on the second bike station. This strategy will help maximize your overall output.
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
25/20 CALORIE ECHO BIKE
- 2:30 Time Cap
- 1,000/900m Bike Erg
- 500/450m Row
- 400/360m Ski
- 400m Run
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Wallballs
- 30 Air Squats
MAX CALORIE ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
TEAM VERSION:
[TEAMS OF 2]
In a 20:00 Window:
P1: 15 Toes to Bar + 15 Thrusters
P2: Max Calorie Bike
* Switch Stations When P1 Finishes
Score: Total Bike Calories
- Notes: Choose reps/weights/variations that allow you to complete the toes to bar and thrusters in 2 minutes or less. You'll switch when P1 finishes the 30 total reps.
- Intended Intensity: RPE 6-7
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 250-400 Calories
MOVEMENT PREP
2 Rounds:
5 Toes To Bar
5 Thrusters
5/4 Calorie Echo Bike Sprint