"Time Flies"
Duration: 30:00
On the 2:00 x 15 Sets:
[Sets 1-4-7-10-13]:
10 Strict Pull-ups
Echo Bike in Remaining Time
[Sets 2-5-8-11-14]:
30 Sit-ups
Echo Bike in Remaining Time
[Sets 3-6-9-12-15]:
100 Meter Farmer's Carry, 50 / 35 lbs
Echo Bike in Remaining Time
Score: Total Bike Calories
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We have 30 minutes of sustained work alternating between strict pull-ups, sit-ups, and farmer’s carries with calories on the bike. The buy-in movements create localized fatigue in pulling, midline, and grip, forcing you to manage your output on the bike and be able to complete each round well and get the most out of the bike.
- Workout Flow: Every 2 minutes, start with the assigned buy-in, then move directly to the bike for the remaining time of each set. You’ll cycle through all three movements five times each. The flow is: pull-ups -> bike -> sit-ups -> bike -> farmer's carry -> bike ... repeat 5 times through.
- Choose weights/reps/variations that allow you to complete the buy-in in about 1:00, giving you 1:00 on the bike each round.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- 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 each carry unbroken.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score:
Men: 180-270 Calories
Women: 150-225 Calories
STRATEGY
- You are going to want to pace the bike well throughout this piece to not burn out on the pull-ups, sit-ups, and farmer's carries. You want to be able to get on and off the bike with minimal transition time and get right to work on these movements.
- Try to hook the 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
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)
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 1:00 Farmer’s Carry March in Place
- 1:00 Farmer’s Carry Hold
- 16 Shuttle Runs (1 rep = 10m)
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
- Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
10 Calorie Echo Bike
3 Strict Pull-ups
10 Sit-ups
50m Farmer's Carry
10 Calorie Echo Bike