"Spark Plug"
Duration: 27:00
5 x 3:00 AMRAP:
15 Sumo Deadlifts, 155 / 105 lb
7 Lateral Burpees Over Bar
15/12 Calorie Echo Bike
• Rest 3:00 Between AMRAPs
• Pick Up Where You Left Off
Score: Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This Target Tuesday workout is part of a 4-week series leading to improvements in cycling a moderately heavy barbell and burpees while fatigued, to assist you in the next benchmark workout, “Mind Eraser” in the first week of June. Expect a steady aerobic demand with accumulating fatigue in the posterior chain.
- Workout Flow: Work for the full 3 minutes each AMRAP. So once you finish the bike, move back to the deadlifts. After your 3 minutes of rest, pick up wherever you left off in your rounds+reps. If you completed 1 full round + 5 deadlifts, the next interval you will only need to complete 10 deadlifts before moving on to the burpees.
- You should be able to complete at least 1 full round during each work window.
- Sumo Deadlift: Choose a light weight you can complete in at least sets of 5. Stand with your feet just outside shoulder width and toes angled out at a 45° angle, positioning your hands on the bar inside your legs (shoulder-width apart). Hips start at or just above parallel with shoulders stacked over the bar (not in front like a traditional deadlift). Keep your chest tall as you pull off the ground, finishing with your shoulders behind the bar at the top of each rep.
- Lateral Burpees Over Barbell: Should take about 30 seconds. 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.
- Bike: Should take about 1:15.
- Intended Intensity: RPE 7-8
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 6-8 Rounds
STRATEGY
- With an equal work-to-rest ratio, you can afford to push each interval hard. Approach each movement with the same goal in mind: staying quick and efficient!
- Aim for consistency. We want to maintain similar outputs each AMRAP.
- Prioritize a quick cycle rate on the deadlifts, even if that means a quick break or two. We don't want to grind through any slow reps.
- Stay low during the lateral burpees over the bar. There is no standard to stand up tall during your reps. The closer you can stay to the ground, the better.
- Start each bike with a strong push to get the bike spinning before settling into your pace.
- Pick up the pace in the final 20-30 seconds of each interval, finishing hard.
SUBSTITUTIONS
SUMO DEADLIFT
- Reduce Loading/Reps
- Conventional Deadlift
- Romanian Deadlift
- Sub Dumbbells or Kettlebells
- Good Mornings
LATERAL BURPEES OVER BARBELL
- Reduce Reps
- Lateral Burpees With Step Over
- Regular Burpees
- Same Calorie Row or Ski
- 15 Air Squats
15/12 CALORIE ECHO BIKE
- 1:30 Time Cap
- 18/15 Calorie Bike Erg
- 18/15 Calorie Row
- 15/12 Calorie Ski
- 200m Run
- 1:15 Effort on Treadmill/Runner
- 18 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
2 Rounds:
0:45 Easy Bike
0:15 Hard Bike
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
6 Sumo Deadlifts
Build to Workout Weight
2-3 Rounds:
5 Sumo Deadlifts
3 Lateral Burpees Over Bar
5 Calorie Bike Sprint
- Rest 30-60 Seconds -