“Hit For The Cycle”
Duration: 30:00
[For Time]:
40/32 Calorie Echo Bike
4 Rounds of Triplet
- Rest 1:00 -
30/24 Calorie Echo Bike
3 Rounds of Triplet
- Rest 1:00 -
20/16 Calorie Echo Bike
2 Rounds of Triplet
- Rest 1:00 -
10/8 Calorie Echo Bike
1 Round of Triplet
*Triplet:
5 Strict Pull-ups
10 Push-ups
15 V-ups
Time Cap: 30 Minutes
Score: Total Time (Including Rest)
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This descending volume workout starts with a more aerobic focus, then gradually becomes faster and more aggressive. The bike pre-fatigues the same pulling and pressing musculature that the triplet demands.
- Choose reps/variations for the triplet that you can complete in 1-2 sets per station.
- Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed.
- 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.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 23-27 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- We're going to want to start at a more conservative pace, so we have enough in the tank to pick up speed as the workout progresses. The final sections should feel progressively more aggressive as volume decreases.
- The triplet movements should all have a similar approach: steady rhythm, avoiding long breaks.
- If you're seeking a more muscular endurance stimulus, you can push for all unbroken sets on the triplet. Keep in mind, this will likely mean longer breaks and a slower overall time (that's okay!).
SUBSTITUTIONS
[MEN] 40-30-20-10 CALORIE ECHO BIKE
- 48-36-24-12 Calorie Bike Erg
- 48-36-24-12 Calorie Row
- 40-30-20-10 Calorie Ski
- 800-600-400-200m Run
- 4:00-3:00-2:00-1:00 Moderate Effort on Treadmill/Runner
- 40-30-20-10 Shuttle Runs (1 rep = 10m)
[WOMEN] 32-24-16-8 CALORIE ECHO BIKE
- 40-30-20-10 Calorie Bike Erg
- 40-30-20-10 Calorie Row
- 32-24-16-8 Calorie Ski
- 800-600-400-200m Run
- 4:00-3:00-2:00-1:00 Moderate Effort on Treadmill/Runner
- 40-30-20-10 Shuttle Runs (1 rep = 10m)
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Dumbbell or Barbell Bent Over Rows
PUSH-UPS
- Reduce Reps
- Box Push-ups (Hands Elevated)
- Push-ups from Knees
- 16 Plank Shoulder Taps
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-ups
- Hollow Rocks
[TEAMS OF 2 VERSION]
8 Rounds Each For Time:
12/10 Calorie Echo Bike
4 Strict Pull-ups
8 Push-ups
12 V-ups
* Switch After Full Rounds
Time Cap: 30 Minutes
- Notes: Partners will complete 16 rounds total (8 rounds each), switching after completion of each full round.
- Intended Intensity: RPE 7-9
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 23-27 Minutes
MOVEMENT PREP
2:00 Easy Bike
10 Scap Pull-ups
10 Push-ups
10 Sit-ups
5 Pull-ups
2 Rounds:
5 Calorie Bike
3 Strict Pull-ups
5 Push-ups
5 V-ups