"Air France"
Duration: 30:00
For Time:
50/40 Calorie Echo Bike
100 Air Squats
1,000/900 Meter Row
100 Air Squats
800 Meter Run
100 Air Squats
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This big chipper is a leg and lung burner! You'll have to manage leg fatigue and pacing so you can keep moving through the final set of air squats.
- Choose distances/reps on all movements that you can complete between 4-5 minutes.
- Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
- Intended Intensity: RPE 6-7
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 22-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- This is a BIG workout that will demand a lot from the legs. Focus on steady paces on the cardio movements that will allow you to keep a consistent and high cycle rate on the squats.
- Break each set of 100 squats into sections, i.e., 20 squats, quick break, then 20 more.
- Do not empty the tank too early so that you end up power-shuffling on the run.
SUBSTITUTIONS
BIKE/ROW/RUN
- 5:00 Time Cap
- 2,000/1,800m Bike Erg
- 800/720m Ski
- 4:00 Effort on Treadmill/Runner
100 AIR SQUATS
- Squat to a Box
- Lunges
- Accumulate 4:00 Wall Sit Hold
[TEAMS OF 3 VERSION]
3 Rounds For Time:
Cardio Station
100 Synchro Air Squats
T1: 50/40 Calorie Echo Bike
T2: 1,000/900 Meter Row
T3: 800 Meter Run
Time Cap: 30 Minutes
* After Squats, Switch Cardio Stations
* 1x Each Station Per Teammate
- Notes: Each teammate will start at a different cardio station. Upon completion of all cardio stations, advance to synchro air squats. Synchronize at the top of the reps. Choose distances/reps on all movements that you can complete between 4-5 minutes. Each teammate will complete 1 run, 1 bike, and 1 row.
- Target Score: 22-28 Minutes
MOVEMENT PREP
2 Rounds:
10 Calorie Echo Bike
200m Row
100m Run
20 Air Squats