"Autopilot"
Duration: 30:00
30:00 AMRAP:
25 Sit-ups
20 Box Jumps (24”/20”)
15/12 Calorie Echo Bike
10 Single Dumbbell Shoulder to Overhead (Each)
Dumbbell: 50 / 35 lb
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: The intent of this full-body workout is to hold a steady, repeatable rhythm at a moderate pace throughout.
- Choose weights/reps/variations that allow you to complete each station in about 1:00-1:30. Each round should land in the 4:00-6:00 range.
- 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.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Single DB Shoulder to Overhead: Hold the dumbbell on one shoulder. Ensure full lockout overhead with your bicep by your ear. Complete 10 reps on the right arm, then 10 reps on the left.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 5-7 Rounds
STRATEGY
- Find a pace you can hold for 30 minutes right from the very beginning. We want to maintain similar outputs each round.
- Sit-ups: Approach these steadily and rhythmically, ensuring full range of motion from floor (behind the head) to toes.
- Box Jumps: You may feel some hip flexor fatigue from the sit-ups. We're looking for a calm and consistent pace so you can get right on the bike. Don't forget to use your arms for momentum.
- Bike: Aim for a smooth pace. Don't sprint here. This is a long workout.
- Single DB Shoulder to Overhead: Choose a weight you can complete unbroken on each arm. Aim for a quick transition between arms, ideally without letting the dumbbell rest on the ground. Though you can get the dumbbell overhead however you'd like, a push press will likely be the fastest and most efficient. If your last few reps of each set become questionable, switch to push jerk, punching underneath the dumbbell.
SUBSTITUTIONS
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
BOX JUMPS
- Reduce Box Height
- Box Step-ups
- 40 Squat Jumps
- 40 Jumping Lunges
- Alternating Single-Leg Squats
- 40 Reverse Lunges
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)
SINGLE DUMBBELL SHOULDER TO OVERHEAD
- Reduce Loading/Reps
- Sub Kettlebell
- 10 Double Dumbbell Shoulder to Overhead
- 15 Barbell Shoulder to Overhead, @weight(95/65)
- 10 Kipping Handstand Push-ups
MOVEMENT PREP
2:00 Easy Bike
10 Sit-ups
10 Box Step-ups
20 Pogo Hops
5 Box Jumps
5-10 Light Dumbbell Strict Press
Build to Dumbbell Weight
2 Rounds:
5 Sit-ups
5 Box Jumps
6/5 Calorie Bike
3 Single-Arm Dumbbell Shoulder to Overhead (Each)