"What's Next"
Duration: 27:00
[4 Rounds]:
3:00 AMRAP:
Calorie Echo Bike
2:00 AMRAP:
10-Meter Shuttle Runs
1:00 AMRAP:
Strict Pull-ups
• Rest 1:00 Between Rounds
Score: Total Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This interval workout is heavy on the conditioning, but each round caps off with an upper-body pulling test. The cardio will increase your heart rate significantly, but your pulling strength should remain surprisingly fresh.
- Workout Flow: Work for 6 minutes straight, followed by 1 minute of rest. Repeat for a total of 4 rounds.
- 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.
- Strict Pull-ups: Ensure full range of motion. Your chin must pass over the bar, and your elbows should be fully extended at the bottom. Use an overhand grip with palms facing away from you. Choose a variation that allows for at least 8 reps within the minute.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 200-300 Reps (M), 150-225 Reps (W)
STRATEGY
- Bike: Start fast and strong to get the bike moving, then settle into a hard but sustainable pace. Make sure you can get off the bike and go directly into your shuttles.
- Shuttle Runs: During your turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off. Aim to minimize wasted steps.
- Strict Pull-ups: Approach these in a manner that keeps you moving. That could be a few large sets, or even consistent single reps with quick breaks between.
SUBSTITUTIONS
ECHO BIKE
- Bike Erg
- Row
- Ski
SHUTTLE RUNS
- AirRunner/Treadmill
- Row
- Ski
STRICT PULL-UPS
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Dumbbell or Barbell Bent Over Rows
MOVEMENT PREP
2:00 Easy-Moderate Bike
10 Alternating Lunges
10 Squat Jumps
10 Scap Pull-ups
4 Shuttle Runs
5 Strict Pull-ups