"Odds & Evens"
Duration: 30:00
5 Rounds:
25/20 Calorie Row
9 Front Squats (50% 1RM)
Rest 2:00
5 Rounds:
25/20 Calorie Echo Bike
6 Burpee Pull-ups
Time Cap: 30 Minutes
Score: Total Time (Including Rest)
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We have two 5-round couplets today that will challenge your leg stamina! Work hard in the first couplet of rowing and squats, recognizing the second 5-round couplet will feel significantly more challenging than the first due to accumulated fatigue. Save some energy for the second couplet.
- Front Squat: Take the barbell from the floor.
- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (50%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 21-26 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (1 calorie = 1 rep)
STRATEGY
- With two 5-round conditioning couplets and only 2:00 of rest between them, you will want to keep a strong pace in the first couplet, but not empty the tank, leaving enough energy to perform well in the second couplet.
- Your machine pace should allow immediate transition to squats and burpees. Push your transitions and keep clean, crisp movement on the squats and burpees.
- Row just slower than your 2k PR pace, or the pace you could hold for 10 minutes.
- Bike at or just below your 10-minute test wattage, or a pace you could sustain for 10 minutes.
- During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
SUBSTITUTIONS
25/20 CALORIE ROW
- 2:00 Time Cap
- 20/16 Calorie Ski
- 20/16 Calorie Echo Bike
- 25/20 Calorie Bike Erg
- 300m Run
- 1:30 Effort on Treadmill/Runner
- 24 Shuttle Runs (1 rep = 10m)
FRONT SQUAT
- Reduce Loading/Reps
- Sub Dumbbells
- Goblet Squats
- 18 Air Squats
- Back Squat
25/20 CALORIE ECHO BIKE
- 2:30 Time Cap
- 30/24 Calorie Row
- 25/20 Calorie Ski
- 30/24 Calorie Bike Erg
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
BURPEE PULL-UPS
- Reduce Reps/Bar Height
- Burpees to a Target
- Regular Burpees
- Strict Pull-ups
- Devil Presses, @dumbbell(35/25)s
TEAMS OF 2 VERSION:
10 x 3:00 AMRAP:
[Partner 1]:
9 Front Squats (50% 1RM)
Row Calories in Remaining Time
[Partner 2]:
6 Burpee Pull-ups
Bike Calories in Remaining Time
* Switch Stations With Partner Every 3:00
* 5x Each Station Per Partner
Score: Total Row + Bike Calories
MOVEMENT PREP
2 Rounds:
150m Row
5 Front Squats
0:30 Echo Bike at Moderate Pace
3 Burpee Pull-ups