"Fiverr"
Duration: 30:00
5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 35 / 25 lb
60 V-ups
10 Double Unders
Echo Bike in Remaining Time
5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 35 / 25 lb
50 Hand-Release Push-ups
20 Double Unders
Echo Bike in Remaining Time
5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 35 / 25 lb
40 V-ups
30 Double Unders
Echo Bike in Remaining Time
5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 35 / 25 lb
30 Hand-Release Push-ups
40 Double Unders
Echo Bike in Remaining Time
5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 35 / 25 lb
20 V-ups
50 Double Unders
Echo Bike in Remaining Time
5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 35 / 25 lb
10 Hand-Release Push-ups
60 Double Unders
Echo Bike in Remaining Time
Score: Total Bike Calories
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: There is no rest between AMRAPs in this 30-minute continuous workout.
- Workout Flow: There are 20 hang dumbbell snatches to begin every round. The v-ups/push-ups alternate each AMRAP and descend from 60 -> 10, while the double unders climb from 10 -> 60. Every rep combination within these 5-minute windows adds up to 90 reps. After completion of the prescribed work, accumulate bike calories with whatever time remains. Choose reps/variations that allow at least 1:00 on the bike each round.
- Single Dumbbell Hang Snatches: Use a single dumbbell and alternate arms as you'd like, completing 10 reps on each side. These are from the hang position, so the dumbbell should not touch the ground between reps. Choose a weight you can do unbroken.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
- Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.
- Intended Intensity: RPE 6-7
- Loading Target: Light-Moderate
- Fitness Attribute Improved: Lactate Threshold & Muscular Endurance
- Target Score: 100-150 Calories (M), 80-120 Calories (W)
STRATEGY
- The goal for each AMRAP is the same: move efficiently early to earn more time on the bike. This means minimizing transitions and keeping reps quick. Avoid slow, grindy reps.
- Dumbbell Snatches: As long as you complete 10 reps on each arm, you can choose how you alternate arms. 10-10 will be the quickest (one between-hands transition), assuming your cycle speed doesn't slow. Keep the dumbbell close to your body and use your hips for power rather than just muscling it up.
- Bike: Hit the bike aggressively for the first 10-15 seconds to get it spinning, then settle into a strong but sustainable push. There is no rest between AMRAPs, so you don't want to completely spend yourself, except on the final bike. You’ll accumulate calories best by staying smooth, not by sprinting and dying off.
SUBSTITUTIONS
SINGLE DUMBBELL HANG SNATCH
- Reduce Loading/Reps
- Single Dumbbell Hang Clean & Jerk
- Alternating Dumbbell Snatch (from the floor)
- Sub Kettlebell
- Plate Hang to Overhead
- Kettlebell Swings, @kettlebell(35/26)
- Barbell Hang Power Snatches, @weight(45/35)
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-Ups
- Hollow Rocks
HAND-RELEASE PUSH-UPS
- Reduce Reps
- Regular Push-Ups
- Box Push-Ups (Hands Elevated)
- Dumbbell Bench Press
- Dumbbell Floor Press
DOUBLE UNDERS
- Reduce Reps
- 15 Single Unders
- Plate Hops
- Lateral Skater Hops
- 5 Burpees
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
MOVEMENT PREP
1:00 Easy Bike
10 Single Dumbbell Hang Snatches (5/arm)
10 V-ups
10 Push-ups
10 Double Unders
1:00 Moderate Bike, increasing intensity