"Window of Opportunity"
Duration: 30:00
On the 3:00 x 10 Sets (Each For Time):
[SET A]
25/20 Calorie Echo Bike
12 Toes to Bar
[SET B]
25/20 Calorie Echo Bike
12 Single Dumbbell Overhead Lunges, 50 / 35 lb
• Alternate Between Sets A & B
Score: Sum of Slowest Set A + Slowest Set B
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Today's workout brings a high-intensity interval punch. With the score being the sum of the slowest round of Set A & Set B, aim to work just above your threshold so you don't have major falloff in the later intervals.
- Workout Flow: At the 0:00, you will have 3:00 to complete Set A as quickly as you can. Once you complete your toes to bar of Set A, you have the remainder of the 3:00 window to rest. Once your 3:00 window is complete, you will move to Set B and complete that for time, resting the remainder of that 3:00 window once you complete the lunges. You will alternate back and forth between Set A & Set B, completing each set five times.
- Choose distances/weights/variations that allow you to finish sets in 2:50 or less. Choose a dumbbell weight and toes to bar variation you can complete unbroken.
- Lunges: These are forward lunge steps in place. Alternate legs every rep (6 reps per side). Hold the dumbbell in whichever arm you'd like, switching arms as/if needed.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 2:30-2:50
STRATEGY
- This is a high-intensity interval workout, so we are pushing each interval, and we ideally want to have at least 0:30 of rest between intervals, so we have a chance to reset between intervals and bring our heart rate down a little.
- The aim is to have fairly consistent interval splits throughout. We don't want one round to be too fast, and we fall off in the later rounds, and we don't want to be too slow early on and not hit the intended stimulus.
- Bike at an RPE 7-8, a pace that allows you to get off the bike and right to work on the toes to bar and lunges, ideally completing them in 1-2 sets.
SUBSTITUTIONS
20/16 CALORIE ECHO BIKE
- 2:00 Time Cap
- 24/20 Calorie Bike Erg
- 24/20 Calorie Row
- 20/16 Calorie Ski
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 30 Shuttle Runs (1 rep = 10m)
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
SINGLE DUMBBELL OVERHEAD LUNGE
- Reduce Loading/Reps
- Sub Kettlebell
- Barbell Front Rack Lunges, @weight(75/55)
- Overhead Squats
- Dumbbell Front Rack or Farmer's Lunge
MOVEMENT PREP
6/5 Calorie Bike Sprint
5 Toes To Bar
6 Single-Arm Dumbbell Overhead Lunges
10/8 Calorie Bike (Moderate)