2026-04-11

• 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.

• 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.

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, 75 / 55 lb
• Wallballs
• 40 Air Squats

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[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)

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