Workouts

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 Banded Lat Stretch (R)

0:30 Banded Lat Stretch (L)

0:30 Crossbody Shoulder Stretch

C) MOTOR CONTROL

1:00 Half Kneeling T-Spine Rotation Hold

1:00 Archer Ring Row With Pause

D) STABILITY

1:00 Overhead Squat Hold + Twist

1:00 Tempo Cossack Squat Pass Throughs

"Hang 10"

Duration: 20:00

5 x 1:30 Intervals:

10 Toes To Bar

30 Double Unders

Max Echo Bike Meters

• Rest 3:00 Between Intervals

Score: Lowest Round of Meters

ANAEROBIC CAPACITY

STIMULUS

- Overview: These are high-intensity sprint intervals. The ample rest period between efforts should be enough to allow you to recover and hit the next interval hard!

- Aim to complete both the toes to bar and double unders unbroken each round. Choose reps/variations that take 0:45 or less, giving you at least 0:45 on the bike each round.

- Note, the Echo Bike monitor displays distance in kilometers, so multiply your lowest kilometer round by 1000 to get your score in meters (Ex: 0.55 km = 550 meters).

- Intended Intensity: RPE 8-9

- Fitness Attribute Improved: Anaerobic Capacity

- Target Score:

Men: 550-700 Meters

Women: 450-550 Meters

STRATEGY

- This workout gets progressively less skillful, moving from the most limiting movement to the least. Work through the toes to bar and double unders as quickly as you can, and then hammer the bike!

- Our goal is to improve our anaerobic capacity, so go as hard as you are able to, without falling apart on the toes to bar and double unders.

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

DOUBLE UNDERS

- Reduce Reps

- 45 Single Unders

- Plate Hops

- Lateral Skater Hops

- 6 Burpees

ECHO BIKE

- Bike Erg

- Row

- Ski

- Run

- Treadmill/Runner

MOVEMENT PREP

5:00 Easy Echo Bike*

*On The Minute:

0:05 Echo Bike Sprint

10 Double Unders or 3 Toes To Bar

🏋️‍♂️ Workouts 🏋️‍♀️