"Half-Life"
Duration: 30:00
10:00 AMRAP:
20 Burpees
1,000 Meter Run
Calorie Echo Bike in Remaining Time
8:00 AMRAP:
16 Burpees
800 Meter Run
Calorie Echo Bike in Remaining Time
6:00 AMRAP:
12 Burpees
600 Meter Run
Calorie Echo Bike in Remaining Time
4:00 AMRAP:
8 Burpees
400 Meter Run
Calorie Echo Bike in Remaining Time
2:00 AMRAP:
4 Burpees
200 Meter Run
Calorie Echo Bike in Remaining Time
Score: Total Bike Calories
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: There is no rest between AMRAPs in this 30-minute continuous workout. The workout slowly builds in intensity as the intervals shorten and both the burpees and runs decrease, creating more opportunity to push intensity on the bike.
- Choose run distances that take about half the time of the work windows.
- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 100-140 Calories (M), 80-110 Calories (W)
STRATEGY
- This is a full 30-minute workout, so make sure you pace the early intervals so you have enough left in the tank to hold a strong pace in the last two intervals. Since we are working for max calories, this workout is won by maximizing your pace on the bike by being smooth on the burpees and running.
- Find a steady rhythm on the burpees and avoid sprinting any reps.
- Approach all runs at moderate, repeatable efforts. The goal is to get back to the bike ready to work, not exhausted.
- Once on the bike, start working immediately. Build for a few seconds, then settle into a hard, sustainable pace.
SUBSTITUTIONS
BURPEES
- Reduce Reps
- Same Calorie Row or Ski
- Push-ups
- No Push-up Burpee
- 40-32-24-16-8 Mountain Climbers
- 40-32-24-16-8 Air Squats
- Box Jumps
[MEN] 1,000-800-600-400-200 METER RUN
- 6:15-5:00-3:45-2:30-1:15 Time Caps
- 5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
- 1,250-1,000-750-500-250m Row
- 1,000-800-600-400-200m Ski
- 2,500-2,000-1,500-1,000-500m Bike Erg
[WOMEN] 1,000-800-600-400-200 METER RUN
- 6:15-5:00-3:45-2:30-1:15 Time Caps
- 5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
- 1,125-900-675-450-225m Row
- 900-720-540-360-180m Ski
- 2,250-1,800-1,350-900-450m Bike Erg
ECHO BIKE
- Bike Erg
- Row
- Ski
MOVEMENT PREP
2 Rounds:
4 Burpees
200m Run
10/8 Calorie Echo Bike