STIMULUS
- Overview: This low-impact interval workout combines light bodyweight work with simple conditioning. But don't let the simplicity of the movements fool you – if done correctly, this is an anaerobic capacity workout. You should be working as hard and as quickly as possible for the entirety of each interval.
- Every 5 minutes, complete the 1:30 AMRAP, meaning you will rest for 3:30 between AMRAPs. You will complete the AMRAP at 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00. Choose reps/variations of the pull-ups, sit-ups, and squats that you can complete in no more than 1:15, giving you at least 15 seconds on the rower each round.
- 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.
- 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.
- Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
- Intended Intensity: RPE 8-9
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 60-120 Calories (M), 50-100 Calories (W)
STRATEGY
- The goal of this piece is to start hard and end hard on each interval. Work as quickly as possible to complete the pull-ups, sit-ups, and air squats, which should all be done unbroken if possible. You may need one quick break on the strict pull-ups.
- Be intentional with your transitions and minimize unnecessary movement. Drop from the bar right into your sit-ups, then stand up right into your air squats. Hustle to the rower.
- Hold yourself to clean reps. We want full range of motion and complete lockout. It will be easy to get sloppy due to the speed at which the bodyweight movements will be completed.
- Start each row with a few strong, quick pulls to get the flywheel spinning. Practice your transition into the rower before the workout begins.