"Egg Beater"
Duration: 25:00
[On the 00:00]
For Time:
1,000/900 Meter Row
[On the 05:00]
For Time:
50/40 Calorie Echo Bike
[On the 10:00]
For Time:
30 Devil Press, 50 / 35 lbs
[On the 15:00]
For Time:
50/40 Calorie Echo Bike
[On the 20:00]
For Time:
1,000/900 Meter Row
Score: Sum Total of 5 Times
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We have five “for time” workouts on the 5-minute mark. Choose weights and distances that allow you to complete each station in 4:30 or less, giving you at least 0:30 of rest before starting the next station. You should have just enough rest to feel ready, but not enough to truly recover.
- Devil Press: Use two dumbbells. With your hands on the dumbbells, burpee between the dumbbells (chest must touch the ground), then stand up with the dumbbells and bring them overhead to a locked-out position. You can swing the dumbbells between your legs or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 17-22 Minutes
STRATEGY
- Today's workout is going to build in intensity and effort.
- First Row: Hold a strong but sustainable pace (RPE 6-8). You should finish feeling under control, not redlined.
- First Bike: Work diligently, but make sure you are consistent. Your pace should be at an RPE 6-8 as well, and you should not have any fall off in pace in the final 10 calories.
- Devil Press: Work at a consistent pace and avoid long rests. We always want to be moving. Use your hips and let the momentum from the swing do the work.
- Second Bike: Get right into a strong, sustainable pace right away and try to pick up the pace in the last 5-10 calories if you can without redlining.
- Final Row: Start with a few hard pulls, then settle into a challenging pace. Start increasing your pace/effort on the back half, and really dig in in the final 250-500m. Maintain power through the legs, not the arms.
SUBSTITUTIONS
ROW & ECHO BIKE
- 4:30 Time Cap
- 2,000/1,800 Meter Bike Erg
- 50/40 Calorie Ski
- 800m Run
- 4:00 Moderate Effort on Treadmill/Runner
DEVIL PRESS
- Reduce Reps/Loading
- Double Dumbbell Power Snatch
- Double Dumbbell Burpee Deadlift
- Alternating Single-Arm Devil Press
- Alternating Dumbbell Snatch
- Barbell Power Snatch, @weight(95/65)
- 50 Kettlebell Swings, @kettlebell(53/35)
- Burpee To Target
[TEAMS OF 2 VERSION]
[On the 00:00]
P1: 1,000/900 Meter Row
P2: 50/40 Calorie Echo Bike
[On the 05:00]
P1: 50/40 Calorie Echo Bike
P2: 1,000/900 Meter Row
[On the 10:00]
For Time:
30 Synchro Devil Press
[On the 15:00]
P1: 50/40 Calorie Echo Bike
P2: 1,000/900 Meter Row
[On the 20:00]
P1: 1,000/900 Meter Row
P2: 50/40 Calorie Echo Bike
Score: Sum Total of 5 Times
- Notes: The time ends on the machine stations when both partners finish their machine. Choose weights and distances that allow you to complete all stations in 4:30 or less, giving you at least 0:30 of rest before starting the next station. Synchronize at the top of the devil press.
- Target Score: 17-22 Minutes
MOVEMENT PREP
2:00 Easy Bike
1:00 Row, Building in Pace
With Lighter Dumbbells:
0:30 Overhead Hold
10 Slow Goblet Squats
10 Dumbbell Deadlifts
5 Devil Press
5 Devil Press (Workout Weight)
0:30 Hard Bike
0:30 Hard Row