"Rest Assured"
Duration: 25:00
7 Rounds For Time:
10/8 Calorie Echo Bike [RPE 8-9]
10 Toes To Bar
10 Double Dumbbell Bench Press
10 Double Dumbbell Cheat Curls
• Rest 1 Minute Between Rounds
Dumbbells: 35 / 25 lbs
Time Cap: 25 Minutes
Score: Total Time (Including Rest)
MUSCULAR ENDURANCE & LACTATE THRESHOLD
STIMULUS
- Overview: This workout starts fast by combining cardio with midline, pushing, and pulling work. The minute rest is just long enough to allow you to go hard on the bike again. Choose weights/reps/variations that allow you to finish rounds in 2:30 or less.
- Cheat Curls: You can use a slight body swing or hip drive ("cheating") to curl the dumbbell and accumulate more reps. This is a hybrid between a hang power clean and a bicep curl, putting more tension on the biceps and front delts. Use two dumbbells, each arm curling at the same time.
- Your score is the total time, including rest. If time-capped, add 1s to your score for every incomplete rep.
- Intended Intensity: RPE 7-9
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold
- Target Score: 18-21 Minutes
STRATEGY
- Start each round with a HARD effort bike - we're not pacing here. Then, the goal is to complete the non-bike movements in as few sets as possible. It's okay to use different dumbbell weights for the floor press and curls if either is a limiting factor.
SUBSTITUTIONS
10/8 CALORIE ECHO BIKE
- 12/10 Calorie Bike Erg
- 12/10 Calorie Row
- 10/8 Calorie Ski
- 150m Run
- 0:50 Effort on Treadmill/Runner
- 12 Shuttle Runs (1 rep = 10m)
- 12 Burpees
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
DUMBBELL BENCH PRESS
- Reduce Loading
- Dumbbell Floor Press
- Barbell Bench Press, @weight(65/45)
- Hand-Release, Weighted, or Deficit Push-ups
- Push-Ups
CHEAT CURLS
- Hang Power Cleans, @weight(65/45)
- Plate Curls
- Banded Curls
- Chin-ups
- Barbell Curls
MOVEMENT PREP
3:00 Easy Bike (0:05 sprint to start each minute)
1-2 Rounds:
3 Toes To Bar
3 Bench Press
3 Cheat Curls