"Uno Mas" [30-MIN]
Duration: 30:00
For Time:
120/100 Calorie Echo Bike
Into...
8 Rounds:
200 Meter Run
10 Push-ups
3 Devil Press, 50 / 35 lbs
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This workout is a long, steady threshold effort. The bike opener pre-fatigues your legs and lungs before the cyclical rounds of running, push-up, and devil press work.
- The bike buy-in should take roughly 9-10 minutes. The run should take about 1 minute. If you don't have 200m run space, another option is 20 x 10-meter shuttle runs.
- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
Choose a rep number/variation you can complete within 2 sets.
- Devil Press: Use two dumbbells. With your hands on the dumbbells, burpee between the dumbbells (chest must touch the ground), then stand up with the dumbbells and bring them overhead to a locked-out position. You can swing the dumbbells between your legs or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 23-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Pacing: The opening bike should be completed at a crisp pace that still allows you to get right to work on the rounds of run, push-ups, and devil press. The rounds should be completed at a rhythmic, cyclical pace, never reaching a limit and being forced to take long breaks.
- Bike: This effort alone is roughly 9-10 minutes, so settle into a sustainable pace. Don't go too hard. You have a lot of work ahead. Find a pace that leaves you ready to run.
- Run: Find your sustainable 200m pace. This isn't a sprint. It's a pace you can repeat 10 times. These should feel the same throughout.
- Devil Press: The push-ups before these will pre-fatigue your chest. Keep the dumbbells close to your body and hinge at the hips to save your lower back. Drive hard with the hips and use a smooth arc to get the dumbbells overhead, not relying solely on your arms.
SUBSTITUTIONS
120/100 CALORIE ECHO BIKE
- 150/120 Calorie Bike Erg
- 150/120 Calorie Row
- 120/100 Calorie Ski
- 1,800m Run
- 9:00 Effort on Treadmill/Runner
200 METER RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- 20 Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
DEVIL PRESS
- Reduce Reps/Loading
- Double Dumbbell Power Snatch
- Double Dumbbell Burpee Deadlift
- Alternating Single-Arm Devil Press
- Alternating Dumbbell Snatch
- Kettlebell Swings
- Burpee To Target
- Barbell Clean & Jerk, @weight(105/75)
MOVEMENT PREP
400m Easy Run
2 Rounds:
5 Calorie Bike (Easy-Moderate)
10 Push-ups
5 DB Deadlifts
3 Burpees
1 Rounds:
100m Run
5 Push-ups
3 Devil Press