"One Time"
Duration: 28:00
10 x 1:00 AMRAP:
3 Front Squats, 185 / 135 lb
5 x 10-Meter Shuttle Runs
Max Calorie Echo Bike
• Rest 2:00 Between Rounds
Score: Lowest Calorie Round
SEE SUBSTITUTIONS FOR TEAM VERSION
ANAEROBIC CAPACITY
STIMULUS
- Overview: This workout develops anaerobic capacity by demanding maximal output in short, repeatable bursts. Each interval pushes the body beyond sustainable effort and will be challenging from the start, testing your ability to recover between rounds.
- The goal here is very fast rounds, as there is twice as much rest. Aim to have at least 20 seconds to accumulate bike calories each round. Set the bike up on the other side of the floor from the barbell, as you'll finish there after the 5th shuttle.
- Front Squats: The barbell is taken from the floor. Choose a moderate weight that is challenging, but able to be completed unbroken throughout.
- Shuttle Runs: Every 10-meter segment = 1 shuttle run rep (down & back = 2 reps). At each turnaround, only one foot and one hand must touch the ground over the line.
- Intended Intensity: RPE 8-9
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 8-12 Calories (M), 5-9 Calories (W)
STRATEGY
- Treat each AMRAP as a near all-out effort. These are to be performed at RPE 9 from the start.
- Get through the squats as quickly as you are able, then lean into the quickest pace you can on the shuttles to get to the bike as quickly as possible.
- The two-minute rest only provides partial recovery if you're moving quickly enough. Expect your legs and lungs to burn early, but work to maintain efforts across all ten rounds.
- Keeping light movement during rests and focusing on breathing will help clear lactate and preserve output for the next interval.
SUBSTITUTIONS
FRONT SQUAT
- Reduce Loading/Reps
- Sub Dumbbells
- Goblet Squats
- 10 Air Squats
- Power Clean
5 SHUTTLE RUNS
- 50m Run
- 0:15 Hard Effort on Treadmill/Runner
- 5/4 Calorie Row
- 5/4 Calorie Bike Erg
- 4/3 Calorie Ski
- 4/3 Calorie Echo Bike
- 7 Burpees
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
[TEAMS OF 3 VERSION]
30 x 1:00 AMRAP:
3 Front Squats
5 Shuttle Runs (10-Meters)
Max Calorie Echo Bike
* Alternate Full Rounds With Teammates
Score: Total Bike Calories
- Notes: Teammate 1 goes on the first minute, T2 on the second minute, and T3 on the third. Complete 10 rounds each teammate. Do not reset the bike, as the number on your screen at the end of 30 minutes will be your score.
- Target Score: 250-375 Calories (M), 200-300 Calories (W)
MOVEMENT PREP
3:00 Easy Bike + 5-Second Bursts On The Minute
5 Front Squats at light load
2 Shuttle Runs
6/4 Calorie Bike (moderate-hard)
2 Front Squats at workout load
2 Shuttle Runs
6/4 Calorie Bike (hard)