2026-06-11

• 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

• 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.

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, 95 / 65 lb
• 10 Kipping Handstand Push-ups

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)