"Jab, Jab, Jab, Right Hook"
Duration: 20:00
On the Minute x 20:00 (5 Rounds):
Min 1: 20 Sit-ups
Min 2: 15 Box Jumps (24"/20")
Min 3: 15 Push Press, 115 / 85 lb
Min 4: Max Calorie Echo Bike
Score: Total Bike Calories
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This workout builds aerobic power through sustained, repeatable efforts under moderate muscular fatigue. Each round starts with a set amount of unscored work before finishing with a high-output bike for total calories.
- Scoring: The first three stations are not scored, but every rep not completed within the minute will be subtracted from your final bike total. Your score will be the total bike calories completed over the 5 rounds.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Push Press: Choose a weight you can complete in 1-2 sets.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 60-90 Calories (M), 50-75 Calories (W)
STRATEGY
- Move at a deliberate, steady pace through the first three stations. Treat them as controlled work that will elevate the heart rate, but not spike it.
- Approach the bike each round with intent. You should have enough left to push for the full minute, but don't push so hard that you can't get right back to work on the sit-ups.
- Consistency wins here. Work to maintain the same rep counts and bike calories from start to finish rather than starting with big early rounds.
- Be deliberate with your transitions, but not too aggressive. You can use them to bring your heart rate back down and get a deep breath.
SUBSTITUTIONS
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
BOX JUMPS
- Reduce Reps
- Reduce Box Height
- Box Step-Ups
- 30 Squat Jumps
- 30 Jumping Lunges
- Alternating Single-Leg Squats
- 30 Reverse Lunges
- Broad Jumps
PUSH PRESS
- Reduce Loading/Reps
- Sub Kettlebells or Dumbbells
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups
[TEAMS OF 2 VERSION]
20:00 AMRAP:
Partner 1:
Max Calorie Echo Bike
Partner 2:
20 Sit-ups
15 Box Jumps
15 Push Press
Score: Total Bike Calories
- Notes: After finishing the 20-15-15 reps, partners will switch stations. Pick reps/weights/variations that allow you to complete rounds in under 3 minutes.
- Target Score: 200-300 Calories (M), 160-240 Calories (W)
MOVEMENT PREP
3:00 Easy Bike*
*On The Minute:
5 Sit-ups
3 Box Jumps
3 Push Press
Then...
5/4 Calorie Bike Sprint