"In The Aer"
Duration: 40:00
4 Rounds:
400 Meter Run [RPE 6]
30 Box Jumps (24"/20") [RPE 7]
20 Hang Power Snatches, 95 / 65 lb [RPE 8]
20/16 Calorie Echo Bike [RPE 9]
• Rest 2 Minutes Between Rounds
Time Cap: 40 Minutes
Score: Completion
AEROBIC POWER
STIMULUS
- Overview: Aim to increase intensity from one movement to the next, as RPE steps up one level with each. By the end, you should feel near maximal. Choose weights/reps/distances that allow you to complete each movement within 2:00 (8:00 rounds).
- Scoring: This workout is for COMPLETION. Everyone's intensity levels are different and relative to themselves. Own YOUR pace and put the effort in. Not every workout needs to be measured against a leaderboard to make improvements.
- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
- Intended Intensity: RPE 6-9
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power
STRATEGY
- We give you the game plan from the start with the prescribed RPEs. Step up your effort from movement to movement, working in a controlled manner at the start of each round and ending near maximal effort.
- The run should feel very in control and crisp.
- The box jumps should be smooth and have a consistent rhythm.
- The hang power snatches should be where you really start to feel the push and require intentionality. Choose a weight you can complete in no more than 2 sets.
- The Echo Bike should feel near maximal and should only take 0:55-1:10 to complete. Please adjust calories accordingly.
SUBSTITUTIONS
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 60 Squat Jumps
- 60 Jumping Lunges
- Alternating Single-leg Squats (Pistols)
- 60 Reverse Lunges
HANG POWER SNATCH
- Reduce Loading/Reps
- Power Snatches
- Dumbbell Snatches, @dumbbell(35/25)
- Russian Kettlebell Swings, @kettlebell(53/35)
- Kettlebell Swings, @kettlebell(35/26)
- Hang Power Cleans
20/16 CALORIE ECHO BIKE
- 2:00 Time Cap
- 24/20 Calorie Bike Erg
- 24/20 Calorie Row
- 20/16 Calorie Ski
- 300m Run
- 1:30 Hard Effort on Treadmill/Runner
- 24 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
5/4 Calorie Bike Sprint
200m Easy Run
10 Box Jumps
5 Hang Power Snatches
5/4 Calorie Bike Sprint