"Ascending & Descending"
Duration: 30:00
For Time:
50-40-30-20-10 Calorie Echo Bike
5-4-3-2-1 Rope Climbs (15')
50-40-30-20-10 Push-ups
* Women's Calories: 40-32-24-16-8
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This longer, descending-rep workout challenges your aerobic conditioning, upper-body pulling strength & rope climb ability, and pressing endurance. Keep an intelligent pace throughout so you can continue chipping away at reps.
- To finish under the time cap, rounds should take 10-8-6-4-2 minutes or less, respectively. Adjust reps/variations as needed to accomplish this.
- Push-ups: Your chest must touch the ground at the bottom of your reps, and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
- Intended Intensity: RPE 6-7
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 22-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Pace the bike from the beginning. Start at a strong pace that you can maintain. The goal is to be able to increase in intensity as the workout progresses and the calories/reps decrease. This workout starts as a marathon and ends as a sprint.
- Rope Climbs: Approach at a smooth (not fast) pace to protect your arms for the push-ups. Try to offload some of the work to your lower body. Use your legs: high knees and a strong foot clamp.
- For the push-ups, focus on quick, full-range reps. Small sets with short rests will likely be the best strategy.
SUBSTITUTIONS
[MEN] 50-40-30-20-10 CALORIE ECHO BIKE
- 5:00-4:00-3:00-2:00-1:00 Time Cap
- 60-48-36-24-12 Calorie Bike Erg
- 60-48-36-24-12 Calorie Row
- 50-40-30-20-10 Calorie Ski
- 600-500-400-300-200m Run
- 3:45-3:00-2:15-1:30-0:45 Moderate Effort on Treadmill/Runner
- 50-40-30-20-10 Shuttle Runs (1 rep = 10m)
[WOMEN] 40-32-24-16-8 CALORIE ECHO BIKE
- 5:00-4:00-3:00-2:00-1:00 Time Cap
- 50-40-30-20-10 Calorie Bike Erg
- 50-40-30-20-10 Calorie Row
- 40-32-24-16-8 Calorie Ski
- 600-500-400-300-200m Run
- 3:45-3:00-2:15-1:30-0:45 Moderate Effort on Treadmill/Runner
- 50-40-30-20-10 Shuttle Runs (1 rep = 10m)
ROPE CLIMBS
- Reduce Height
- Lay to Stand Climbs
- 15-12-9-6-3 Hanging Rope Pull-ups
- 15-12-9-6-3 Strict Pull-ups
- 15-12-9-6-3 Ring Rows
- 15-12-9-6-3 Toes To Bar
- 20-16-12-8-4 Alternating Dumbbell Plank Rows
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- 100-80-60-40-20 Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
[TEAMS OF 2 VERSION]:
For Time:
100-80-60-40-20 Calorie Echo Bike
10-8-6-4-2 Rope Climbs
100-80-60-40-20 Push-ups
* W/W Pair Calories: 80-64-48-32-16
* M/W Pair Calories: 90-72-54-36-18
Time Cap: 45 Minutes
- Notes: One partner works at a time, switching however you'd like. Split the reps however you'd like.
- Target Score: 39-43 Minutes
MOVEMENT PREP
2:00 Easy Bike
10 Push-ups
3 Rope Pull-ups (left hand on top)
3 Rope Pull-ups (right hand on top)
2 Rounds:
5 Calorie Bike
1 Rope Climb
5 Push-ups