"Long Beach"
Duration: 30:00
For Time:
30/24 Calorie Echo Bike, 60 Wallballs
30/24 Calorie Echo Bike, 50 Push-ups
30/24 Calorie Echo Bike, 400 Meter Run
30/24 Calorie Echo Bike, 30 Alt. Dumbbell Plank Rows
30/24 Calorie Echo Bike, 20 Dumbbell Thrusters
Wallball: 20 / 14 lb to 10/9 ft
Dumbbells: 50 / 35 lbs
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This descending chipper is anchored by repeated moderate-calorie bike efforts. The bike buy-ins to each round increase the heart rate and fatigue the body before a large set of varying movements that challenge different muscle groups.
- Choose a bike calorie number that takes no longer than 2:30 to complete. Choose weights/reps/variations for all other movements that you can complete in roughly 2-3 minutes.
- 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.
- Dumbbell Plank Rows: Start in a plank position with hands gripping the dumbbells and both dumbbells resting on the floor. Perform a single-arm row until the dumbbell touches the chest or front of the shoulder, then return it under control to the ground. Alternate arms on every rep for a total of 15 reps on each side.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Choose a strategy based on the adaptation you're seeking:
- If you're looking for maximal aerobic improvement: Break up the non-bike movements into smaller, manageable sets that keep you moving throughout. This will maximize your pace on the bike and likely your overall time.
- If you're looking for maximal muscular improvement (endurance, growth, stamina): Complete the non-bike movements in as few sets as possible. This will naturally slow down the bike and likely your overall time, but produce greater muscular improvements.
SUBSTITUTIONS
30/24 CALORIE ECHO BIKE
- 2:30 Time Cap
- 36/30 Calorie Bike Erg
- 36/30 Calorie Row
- 30/24 Calorie Ski
- 400m Run
- 2:00 Moderate Effort on Treadmill/Runner
- 36 Shuttle Runs (1 rep = 10m)
WALLBALLS
- Reduce Reps/Loading/Target Height
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 90 Air Squats
PUSH-UPS
- Reduce Reps
- Box Push-ups (Hands Elevated)
- 100 Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
DUMBBELL PLANK ROWS
- Reduce Loading/Reps
- Inverted Barbell Rows
- Ring Rows
- Plank Shoulder Taps
- Dumbbell or Barbell Bent Over Rows
- Strict Pull-ups
DUMBBELL THRUSTERS
- Reduce Reps/Loading
- Sub Kettlebells
- Sub Barbell, @weight(75/55)
- Wallballs
- 40 Air Squats
[TEAMS OF 2 VERSION]
5 x 6:00 AMRAP:
“X” Movement Reps
Echo Bike Calories in Remaining Time
Round 1: 100 Wallballs
Round 2: 80 Push-ups
Round 3: 600 Meter Run (Together)
Round 4: 40 Alt. Dumbbell Plank Rows
Round 5: 40 Dumbbell Thrusters
Score: Total Bike Calories
- Notes: One partner works at a time. Switch out however you'd like (except on the run). Choose weights/reps/variations that allow you to complete each station in about 3 minutes or less, giving you roughly equal time on the bike each round.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [V02 Max]
- Target Score: 185-250 Calories (M), 150-200 Calories (W), 170-225 Calories (M/W)
MOVEMENT PREP
3:00 Easy Bike (gradually increase pace)
2 Rounds:
5 Wallballs
10 Push-ups
100m Run
10 Alt. DB Plank Rows
5 DB Thrusters
Finish: 0:30 Moderate-Hard Bike