"Long Haul"
Duration: 30:00
30:00 AMRAP:
20/16 Calorie Echo Bike
20 Kettlebell Swings, 53 / 35 lb
10 Toes to Bar
60 Double Unders
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This is a 30-minute grind. The intent is for cyclical movements that you can sustain unbroken (or near-unbroken) at an RPE 6-8 throughout. Settle in and find a rhythm, aiming for consistent rounds.
- Each round should be completed in less than 6:00, with the bike taking no longer than 2:00 and the other movements each about 1:00 or less.
- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.
- Intended Intensity: RPE 6-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 5-7 Rounds
STRATEGY
- Keep a strong, steady pace throughout today's workout. Your round splits should remain fairly even round to round. The first 5-10 minutes should feel relatively easy, but that same pace will become challenging to hold by minutes 13-17. You should not have any fall off in pace in the final 3-5 minutes.
- Bike: The bike can easily raise your heart rate and induce deeper levels of fatigue, so operate at a pace that allows calories to tick over quickly, but also allows you to get right onto the kettlebell swings.
- Kettlebell Swings: It is crucial to use a strong hip drive, especially since you have to use your arms on the Echo Bike. These should feel light enough to do large sets throughout the workout.
- Toes to Bar: Your grip will likely be fatigued from the other work, so complete this in smaller, quick sets if needed. If your cycle rate slows, that is a good indicator that you should break these up.
- Double Unders: These are a trap for a lot of people. Don't fall for it. Stay calm, streamlined, and relaxed during your reps. If you cannot complete these in under 1:30, complete 90 single unders instead.
SUBSTITUTIONS
20/16 CALORIE ECHO BIKE
- 2:00 Time Cap
- 24/20 Calorie Bike Erg
- 24/20 Calorie Row
- 20/16 Calorie Ski
- 300m Run
- 1:45 Effort on Treadmill/Runner
- 24 Shuttle Runs (1 rep = 10m)
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches, @dumbbell(25/15)
- Barbell Hang Power Snatches, @weight(45/35)
- Russian Kettlebell Swings
TOES TO BAR
- Reduce Reps
- V-ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-ups
- Sit-ups
DOUBLE UNDERS
- Reduce Reps
- 90 Single Unders
- Plate Hops
- Lateral Skater Hops
- 12 Burpees
- 1:00 Effort on Any Machine
MOVEMENT PREP
1-2 Rounds:
1:00 Easy Bike
10 Kettlebell Deadlifts
10 Kip Swings
20 Single Unders
1-2 Rounds:
10/8 Calorie Echo Bike
10 Kettlebell Swings
5 Toes to Bar
30 Double Unders