"Jet-Setter"
Duration: 30:00
On the 2:00 x 4 Sets:
20 Dumbbell Snatches, 50 / 35 lb
Calorie Echo Bike in Remaining Time
Rest 3:00
On the 2:00 x 4 Sets:
100 Meter Farmer's Carry, 50 / 35 lbs
Calorie Echo Bike in Remaining Time
Rest 3:00
On the 2:00 x 4 Sets:
200 Meter Run
Calorie Echo Bike in Remaining Time
Score: Total Bike Calories
AEROBIC POWER
STIMULUS
- Overview: This workout is comprised of three “mini” 8:00 workouts with 3:00 of rest between. Choose weights/distances on the opening movements of each set that can be completed unbroken in about 1:00, giving you equal time on the bike.
- Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows).
- Intended Intensity: RPE 6-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power
- Target Score: 150-250 Calories
STRATEGY
- Because you get a full 3:00 of rest between the mini workouts, treat each couplet like its own 8:00 workout with high intensity. Working at an RPE between 6-8 on the bike will keep the intended stimulus.
- As long as you don't completely empty the tank, the 3:00 should give you plenty of time to recover going into the next couplet.
- The couplets get progressively less dynamic, allowing you to pick up the intensity in each couplet interval.
SUBSTITUTIONS
DUMBBELL SNATCH
- Reduce Loading/Reps
- Dumbbell Hang Power Snatches
- Plate Ground to Overhead
- Kettlebell Swings at Same Weight
- Barbell Power Snatches, @weight(65/45)
- Barbell Hang Power Snatches, @weight(65/45)
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 1:00 Farmer’s Carry March in Place
- 1:00 Farmer’s Carry Hold
200M RUN
- 1:15 Time Cap
- 250/225m Row
- 200/180m Ski
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
MOVEMENT PREP
20/16 Calorie Echo Bike (Moderate)
10 Dumbbell Snatches
50m Farmer's Carry
100m Run
10/8 Calorie Echo Bike (Hard)