"Thresh Prince"
Duration: 25:00
On The Minute x 25:
Mins 1-2: Bike [RPE 5]
Min 3: Toes to Bar
Min 4: Dumbbell Push Press, 50 / 35 lbs
Min 5: Shuttle Runs (10-Meters)
Score: Sum Total of Lowest Round of Toes To Bar + Push Press + Shuttle Runs
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: Work for 2:00 on the bike and 1:00 at every other station. There is no rest between rounds, 25 minutes straight of work. You choose how many reps you do at each station -- This is your workout to choose where the intensity lies. Aim to have consistency across your rounds.
- Bike: You choose which type of bike to use today. The bike is essentially a buy-in to your work each round and does not count towards your score.
- Shuttle Runs: Every 10-meter segment = 1 shuttle run rep (down & back = 2 reps). At each turnaround, only one foot and one hand must touch the ground over the line.
- Intended Intensity: RPE 5-8
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 50-70
STRATEGY
- Your bike should be a pace that you could maintain for 20-30 minutes when fresh.
- You choose where to lean into intensity in this workout. If you are great at toes to bar, this might be the best place to lean into accumulating reps.
- If you want to get the most aerobic bang for your buck, push the shuttle runs.
- Work for the entire minute on movements that you are able to accumulate more reps at. Spend your transition time in the movement where you are slower at accumulating reps.
- During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off.
SUBSTITUTIONS
BIKE
- Row
- Ski
- Run
- Treadmill/Runner
TOES TO BAR
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
DUMBBELL PUSH PRESS
- Reduce Loading
- Sub Barbell, @weight(95/65)
- Dumbbell Strict Press
- Kipping Handstand Push-ups
SHUTTLE RUNS
- AirRunner/Treadmill
- Row
- Ski
- Burpees
- Double Unders
- Farmer's Carry, @dumbbell(50/35)s
MOVEMENT PREP
2-3 Rounds:
5/4 Calorie Bike
5 Toes To Bar
5 Dumbbell Push Press
5 Shuttle Runs
• Rest 0:30 Between Rounds