"The Abyss" [BENCHMARK]
Duration: 13:00
4 x 1:00 AMRAP:
5 Devil Clusters, 35 / 25 lbs
Max Calorie Echo Bike
• Rest 3:00 Between AMRAPs
Score: Total Bike Calories
ANAEROBIC CAPACITY
STIMULUS
REPEAT FROM 5/9/2025
- Overview: The intensity of this workout is designed to be very high, so choose a weight that allows you to move quickly through the clusters and work very hard on the bike. We are striving to increase our anaerobic capacity, so this means we need to be reaching near maximal effort each round. Don't worry, you have full recovery between AMRAPs.
- Choose a very light dumbbell weight that allows you to complete the devil clusters in less than 40 seconds, giving you at least 15-20 seconds on the bike each round.
- Devil Cluster: Use two dumbbells. With your hands on the dumbbells, burpee between the dumbbells, then stand up with the dumbbells and complete a squat clean thruster.
- Intended Intensity: RPE 9-10
- Target Loading: Light
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 30-80 Calories (M), 20-55 Calories (W)
STRATEGY
- The devil clusters are meant to pre-fatigue you before you get on the bike. They aren't intended to be paced, so work hard to move as crisply, smoothly, and as quickly as you can.
- We want to keep the intensity high, so transition to the bike quickly and get right to work. You should be working at an RPE 9+ on the bike.
- During your rest period, focus on big inhales to replenish the body's oxygen. Between intervals, it might help to move your legs around a bit to help flush the acid that has built up.
SUBSTITUTIONS
DEVIL CLUSTER
- Reduce Loading
- Devil Press
- Burpee + Barbell Cluster, @weight(45/35)
- Burpee Power Clean
- Dumbbell Clusters
- Barbell or Dumbbell Thrusters
- Double Kettlebell Hang Clean & Jerk
- Double Kettlebell Russian Swings
ECHO BIKE
- Bike Erg
- Row
- Ski
- Treadmill/Runner
MOVEMENT PREP
0:30 Easy Bike
0:30 Moderate Bike
0:10 Bike Sprint
On The Minute x 2:
2 Devil Clusters + 5/3 Calorie Bike SPRINT