"Sub-Plot"
Duration: 30:00
For Total Calories:
30-Minute Echo Bike
[On the 00:00]: 100 Double Unders
[On the 05:00]: 50 Wallballs
[On the 10:00]: 25 Strict Pull-ups
[On the 15:00]: 100 Double Unders
[On the 20:00]: 50 Wallballs
[On the 25:00]: 25 Strict Pull-ups
Wallball: 20 / 14 lb to 10/9 ft Target
Score: Total Bike Calories
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: We're accumulating as many bike calories as we can in 30 minutes, with the work interrupted every 5 minutes. Choose weights/reps/variations that allow you to complete the non-bike work in 3:00 or less, giving you at least 2:00 on the bike each round.
- The double unders and wallballs will spike your heart rate and make the bike harder. Stay focused and know that you will settle back down after a minute or so on the bike.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score:
Men: 200-250 Calories
Women: 150-200 Calories
STRATEGY
- The bike effort you work at should feel challenging, but sustainable. With the harder efforts required on non-bike movements, you will likely hold a pace that would be equivalent to an RPE 5-6, or a pace you could hold for 60 minutes if asked to.
SUBSTITUTIONS
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
DOUBLE UNDERS
- Reduce Reps
- 150 Single Unders
- Plate Hops
- Lateral Skater Hops
- 20 Burpees
- 1:00 Effort On Any Machine
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 75 Air Squats
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
MOVEMENT PREP
5:00 Moderate Bike
[On The 0:00]: 20 Double Unders
[On The 1:30]: 10 Wallballs
[On The 3:00]: 3-7 Strict Pull-ups