"Head, Shoulders, Knees & Toes"
Duration: 28:00
For Time:
80 Toes to Bar
100/80 Calorie Echo Bike
200 Double Unders
* Partition However You'd Like
Directly Into...
400 Meter Farmer's Carry, 50 / 35 lbs
Time Cap: 28 Minutes
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This workout is a potent metabolic test designed to improve your lactate threshold by pushing high-output cardio and gymnastic movements, immediately leading into a maximal carry that will challenge your grip stamina.
- Workout Flow: Partition the toes to bar, bike, and double unders however you'd like. See STRATEGY for some partition options. Upon completion of the toes to bar/bike/double unders, you'll advance to the 400-meter carry.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Choose a weight that allows you to carry at least 50 meters at a time.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep (100m = 1 rep).
STRATEGY
SOME PARTITION OPTIONS:
4 Rounds:
15 Toes to Bar
20/15 Calorie Echo Bike
38-38-37-37 Double Unders
5 Rounds:
12 Toes to Bar
16/12 Calorie Echo Bike
30 Double Unders
10 Rounds:
6 Toes to Bar
8/6 Calorie Echo Bike
15 Double Unders
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
80/60 CALORIE ECHO BIKE
- 100/80 Calorie Bike Erg
- 100/80 Calorie Row
- 80/60 Calorie Ski
- 1,200m Run
- 6:00 Effort on Treadmill/Runner
DOUBLE UNDERS
- Reduce Reps
- 225 Single Unders
- Plate Hops
- Lateral Skater Hops
- 30 Burpees
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 4:00 Farmer’s Carry March in Place
- 4:00 Farmer’s Carry Hold
MOVEMENT PREP
20/16 Calorie Bike (Moderate)
3 Rounds:
3 Toes To Bar
15 Double Unders
Into...
50m Farmer's Carry