"Woodchuck"
Duration: 29:00
8:00 AMRAP:
40 Box Jumps, 40 Wallballs
Echo Bike Calories in Remaining Time
Rest 4:00
6:00 AMRAP:
30 Box Jumps, 30 Wallballs
Echo Bike Calories in Remaining Time
Rest 3:00
4:00 AMRAP:
20 Box Jumps, 20 Wallballs
Echo Bike Calories in Remaining Time
Rest 2:00
2:00 AMRAP:
10 Box Jumps, 10 Wallballs
Echo Bike Calories in Remaining Time
Box: (24"/20"), Wallball: 20 / 14 lb to 10/9 ft
Score: Total Bike Calories
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This descending-volume workout pairs box jumps and wallballs with hard, high-intensity bike efforts. Each round decreases in reps and duration, primarily challenging the lower body.
- Choose reps/weights/variations that take no longer than half of each AMRAP time, giving you about equal time on the bike each round.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 120-200 Calories (M), 100-160 Calories (W)
STRATEGY
- Start each AMRAP at a controlled, steady pace, taking quick breaks if your legs fatigue. You want enough juice in the legs and lungs to have a strong bike effort each AMRAP.
- Break the box jumps and wallballs into manageable sets, focusing on quick transitions and consistent rhythm. Most athletes will benefit from a short break or two on the wallballs, primarily in the earlier rounds.
- Use the descending time/reps to push slightly harder as the volume drops.
SUBSTITUTIONS
BOX JUMPS
- Reduce Box Height
- Box Step-ups
- 80-60-40-20 Squat Jumps
- 80-60-40-20 Jumping Lunges
- Alternating Single-Leg Squats
- 80-60-40-20 Reverse Lunges
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 60-45-30-15 Air Squats
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
- 10-Meter Shuttle Runs
[TEAMS OF 2 VERSION]
8:00 AMRAP:
P1: 40 Box Jumps, 40 Wallballs
P2: Echo Bike Calories
Rest 4:00
6:00 AMRAP:
P1: 30 Box Jumps, 30 Wallballs
P2: Echo Bike Calories
Rest 3:00
4:00 AMRAP:
P1: 20 Box Jumps, 20 Wallballs
P2: Echo Bike Calories
Rest 2:00
2:00 AMRAP:
P1: 10 Box Jumps, 10 Wallballs
P2: Echo Bike Calories
Score: Total Bike Calories
- Notes: Start on different stations and switch when P1 completes their box jumps and wallballs. Choose reps/weights/variations that take no longer than half the AMRAP time, giving you about equal time on the bike each round. If both partners complete their box jumps and wallballs within the AMRAP, go back to the bike and switch off for whatever time remains.
- Target Score: 120-200 Calories (M), 100-160 Calories (W)
MOVEMENT PREP
2:00 Bike
15 Calf Raises (Each Leg)
15 Pogo Hops
10 Box Step-ups
5 Box Jumps
10 Wallball Thrusters
2-3 Rounds:
5 Box Jumps
5 Wallballs
5 Calorie Echo Bike