"Chin Music"
Duration: 30:00
10 Rounds For Time:
30 Double Unders
200/180 Meter Row
10-9-8-7-6-5-4-3-2-1 Burpee Pull-ups
• Rest 30 Seconds Between Rounds
Time Cap: 30 Minutes
Score: Total Time (Including Rest)
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This high-volume workout combines repetitive jumping, fast-paced rowing, and decreasing burpee pull-up reps to push your threshold. The built-in rest helps keep intensity high, but doesn't allow you to fully recover. Though this workout is primarily cardio-heavy, expect upper-body fatigue to play a factor.
- Choose a jump rope variation that takes 30 seconds or less to complete. The row should be completed in under 1 minute.
- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up. The first round starts at 10 reps and decreases by 1 rep every round.
- Intended Intensity: RPE 6-8
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (200/180m = 1 rep)
STRATEGY
- Treat each round like a repeat sprint. Do your best to keep double unders unbroken, row at a controlled but aggressive pace, and stay smooth on the burpee pull-ups.
- On the double unders, stay relaxed and keep your shoulders loose.
- Start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
- Use the rest periods intentionally to lower your heart rate and be able to start the next round composed rather than out of breath or feeling rushed.
SUBSTITUTIONS
DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- Plate Hops
- Lateral Skater Hops
- 0:30 Effort On Any Machine
200/180 METER ROW
- 400/360m Bike Erg
- 10/8 Calorie Echo Bike
- 160/140m Ski
- 200m Run
- 12 Shuttle Runs (1 rep = 10m)
BURPEE PULL-UPS
- Reduce Reps/Bar Height
- Burpees to a Target
- Burpee Ring Pull-ups
- Regular Burpees
- Strict Pull-ups
- Devil Presses, @dumbbell(35/25)s
- Same Calorie Ski or Bike Erg
MOVEMENT PREP
2:00 Easy Row
10 Single-Leg Calf Raises (Each)
20 Pogo Hops
5 Burpees
3 Pull-ups
2 Rounds at Workout Pace:
10 Double Unders
100 Meter Row
3 Burpee Pull-ups
- 0:15 Rest -