"Fine Line"
Duration: 30:00
On the 6:00 x 5 Rounds:
12/10 Calorie Echo Bike
10 Dumbbell Box Step-ups (24"/20")
12/10 Calorie Echo Bike
100m Farmer's Carry
12/10 Calorie Echo Bike
Double Dumbbells: 50 / 35 lbs
Score: Slowest Round
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We're alternating between bike efforts and dumbbell movements in this grindy, grip-taxing workout. Choose calories/weights/distances that allow you to complete each station in 1:00 or less (5:00 rounds). This gives you at least 1:00 of rest between rounds.
- Dumbbell Box Step-ups: Hold two dumbbells at your sides as you step onto the box. Alternate legs every rep. Must reach full lockout/extension of the hips/knees at the top of the box.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry in no more than 2 sets.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 4:00-4:30
STRATEGY
- For many, the best approach each round will be to work at a hard, but sustainable effort on the first bike. Keep the same effort (though your pace will likely be a bit slower due to fatigue from the step-ups) on the second bike, then push the final bike hard.
- Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.
SUBSTITUTIONS
12/10 CALORIE ECHO BIKE
- 15/12 Calorie Row
- 12/10 Calorie Ski
- 15/12 Calorie Bike Erg
- 200m Run
- 1:00 Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
DUMBBELL BOX STEP-UPS
- Reduce Reps/Loading/Box Height
- Sub Kettlebells
- 20m Dumbbell Walking Lunge
- 20 Dumbbell Forward/Reverse Lunges
- Empty Barbell Back Rack Step-Ups
- 20 Goblet Squats
- Unweighted Box Step-ups
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 1:00 Farmer’s Carry March in Place
- 1:00 Farmer’s Carry Hold
- Barbell Front Rack Carry, @weight(75/55)
- 20 x 10-Meter Shuttle Runs
[TEAMS OF 2 VERSION]
30:00 AMRAP:
Echo Bike Calories
[00:00-10:00]
Switch After:
200 Meter Run
[10:00-20:00]
Switch After:
100 Meter Farmer's Carry
[20:00-30:00]
Switch After:
15 Dumbbell Box Step-ups
Score: Total Bike Calories
- Notes: One partner starts on the bike, the other on the run. Switch upon completion of the non-bike station. The run, carry, and lunges are designed to take about 1:00 each. You'll switch non-bike stations every 10:00. If a partner is still on a movement as the window expires, finish the movement before changing to the next.
- Target Score: 300-450 Calories
MOVEMENT PREP
2 Rounds:
8/6 Calorie Echo Bike (Moderate)
4 Dumbbell Box Step-ups
4 x 10m Farmer's Carry
8/6 Calorie Echo Bike (Sprint)
• Rest 0:30 Between Rounds