"Buyer Beware"
Duration: 24:00
3 x 6:00 AMRAP:
50/40 Calorie Echo Bike
Into...
Max Rounds:
10 Lateral Burpees Over Bar
10 Power Cleans, 95 / 65 lb
30 Air Squats
• Rest 3:00 Between AMRAPs
Score: Sum of 3 Sets of Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This interval workout pairs a large bike buy-in with a fast barbell-and-bodyweight triplet, primarily taxing the lungs and legs.
- This Target Tuesday workout is part of a 4-week series leading to improvements in quad muscular endurance and stamina to assist you in the next benchmark workout, “Infinity War” in the first week of April.
- Workout Flow: To start each 6:00 AMRAP, complete the bike buy-in, then move directly into the triplet and complete as many rounds + reps as you can in the remaining time. Rest for 3:00, then start the next 6:00 interval with the bike buy-in, and so on.
- Bike: The bike buy-in is meant to create a base level of fatigue, making the rounds of work more difficult. The bike should take no more than 4:00 to complete. We want to get at least 1 round of the movements per AMRAP.
- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
- Power Cleans: These are light. Focus on a fast cycle rate and quick touch-and-go sets.
- Air Squats: These should be pushed — we are trying to build stamina in the legs. Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
- Intended Intensity: RPE 7-8
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 4-5 Rounds Total
STRATEGY
- Bike: Start the first 5-10 calories harder while you're fresh, then settle into a manageable pace that allows you to get off the bike and transition immediately into the triplet without needing to stop and catch your breath.
- Burpees: Stay low to the ground. There is no standard to stand up tall during your reps.
- Power Cleans: Aim for quick touch-and-go sets. If you're forced to pause for more than 5 seconds between single reps, either the barbell is too heavy, or you came out too hard.
- Air Squats: The goal is unbroken and quick. These will tax your quads, but try to bring your heart rate down as much as possible before the burpees.
- Use the 3:00 rest to decrease your heart rate and recover as much as you can. Try to match your round count across all three intervals.
SUBSTITUTIONS
50/40 CALORIE ECHO BIKE
- 60/48 Calorie Row
- 50/40 Calorie Ski
- 60/48 Calorie Bike Erg
- 800m Run
- 4:00 Effort on Treadmill/Runner
LATERAL BURPEES OVER BARBELL
- Reduce Reps
- Lateral Burpees With Step Over
- Regular Burpees
- Same Calorie Row, Ski, or Bike Erg
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(105/75)
AIR SQUATS
- Squat to a Box
- Lunges
- 0:45 Wall Sit Hold
MOVEMENT PREP
2:00 Easy Bike
10 Air Squats
10 Burpees
10 Good Mornings
Build to Power Clean Weight
2 Rounds:
5 Calorie Bike
4 Burpees Over Bar
4 Power Cleans
10 Air Squats
- 0:30 Rest -