"Buy One Get Two Free"
Duration: 30:00
[5 Rounds]:
2:00 AMRAP:
20 Dumbbell Bench Press, 50 / 35 lbs
Calorie Echo Bike in Remaining Time
2:00 AMRAP:
30 Sit-ups
Calorie Echo Bike in Remaining Time
2:00 AMRAP:
50 Double Unders
Calorie Echo Bike in Remaining Time
Score: Total Bike Calories
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We're cycling through 2-minute intervals in this continuous 30-minute workout. Each station challenges a different area — chest, midline, and coordination — while the bike adds a strong aerobic component.
- Choose weights/reps/variations that allow you to complete the first station of every round in about 1 minute or less, giving you equal time on the bike each round.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 150-250 Calories (M), 120-180 Calories (W)
STRATEGY
- The goal is to maximize time on the bike. Work through the non-bike movements as quickly as you can while still being able to get right back to the bike and continue your pace. Keep in mind this is a 30 minute workout, so adjust your overall pace accordingly.
- If you've done a 10-minute watt test on the bike, your bike pace should be roughly 90% of that wattage.
- DB Bench Press: Work in sets that allow for continuous movement. If you cannot complete more than 3-5 reps before needing to pause at the top of your reps, take a quick break.
- Sit-ups: Move continuously and focus on your breathing.
- Double Unders: Stay calm, streamlined, and relaxed during your reps. Spin with your wrists, not your arms. Keep your elbows close to your body and make small, quick circles with the hands.
- Bike: Start the first few seconds hard to get it moving, then settle into a strong, repeatable pace. We're aiming for fast but sustainable across the 30 minutes.
SUBSTITUTIONS
DUMBBELL BENCH PRESS
- Reduce Loading/Reps
- Sub Barbell, @weight(95/65)
- Floor Press
- Hand-Release, Weighted, Deficit, or Regular Push-ups
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
DOUBLE UNDERS
- Reduce Reps
- 75 Single Unders
- Plate Hops
- Lateral Skater Hops
- 10 Burpees
- 0:45 Effort on Any Machine
[TEAMS OF 2 VERSION]
30:00 AMRAP:
Echo Bike Calories
Switch After:
20 Dumbbell Bench Press
30 Sit-ups
50 Double Unders
Score: Total Bike Calories
- Notes: Partners start on separate stations. Choose weights/reps/variations for the non-bike movements that can be completed in 3 minutes or less. Switch upon completion of the 20-30-50.
- Target Score: 360-540 Calories (M), 280-430 Calories (W), 320-490 Calories (M/W)
MOVEMENT PREP
2:00 Easy Bike
10 Arm Circles + Shoulder Stretch
10 Push-ups
10 Sit-ups
30 Single Unders
2 Rounds:
8 DB Bench Press (Building)
10 Sit-ups
10 Double Unders
5 Calorie Bike (Moderate)