"Backbeat"
Duration: 32:00
6 x 2:00 AMRAP:
3 Power Cleans, 165 / 115 lb
6 Burpee Pull-ups
12 Air Squats
Max Calorie Echo Bike in Remaining Time
• Rest 4:00 Between AMRAPs
Score: Total Bike Calories
ANAEROBIC CAPACITY
STIMULUS
- Overview: These short and hard intervals will test your anaerobic capacity. These are all-out efforts with full recovery in between. Each round should feel repeatable at max output. This is the final Target Tuesday workout in prep for our “Well Rounded” benchmark next week.
- The triplet of cleans + pull-ups + squats should be completed in 50-70 seconds each set, leaving 50-70 seconds on the bike.
- Power Cleans: Choose a weight you can cycle in quick singles or unbroken touch-and-go sets.
- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
- Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep. These will be moving quickly, so hold yourself to a good standard.
- Intended Intensity: RPE 9
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 80-120 Calories (M), 60-95 Calories (W)
STRATEGY
- Warm up fully so you can attack this workout from the very beginning.
- We are training our ability to recover from working above our threshold. Each bike should be completed at a very high intensity, nearing maximal effort. We are not as concerned about the score as we are about training our bodies to handle the stress of high intensity.
- Stronger athletes may be able to easily cycle the power cleans. However, quick singles will likely be smarter for most in order to save the grip and legs for the coming work. You want to be able to pick up speed as the interval progresses, not fall off in your pace.
- Start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar. After you finish your pull-up, drop directly to the floor, using gravity to assist. Focus on shooting your legs out from underneath you as quickly as you can to maximize speed.
- You should have roughly a minute on the bike. Get the flywheel moving immediately, settle into a hard pace, then pick up your pace to an all-out sprint for the final 20-30 seconds.
- The 4:00 rest is long for a reason. Use all of it so every interval is truly hard.
SUBSTITUTIONS
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells
- Kettlebell Swings
- Deadlifts, @weight(205/155)
BURPEE PULL-UPS
- Reduce Reps/Bar Height
- Burpees to a Target
- Burpee Ring Pull-ups
- Regular Burpees
- Strict Pull-ups
- Devil Presses, @dumbbell(35/25)s
- Same Calorie Row or Ski
AIR SQUATS
- Squat to a Box
- Lunges
ECHO BIKE
- Bike Erg
- Row
- Ski
- Treadmill/Runner
- 10-Meter Shuttle Runs
MOVEMENT PREP
3:00 Easy Bike
* 0:10 Hard Burst Every 1:00
With an Empty Bar:
5 Good Mornings
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
Build to Power Clean Weight
2 Rounds:
2 Power Cleans
3 Burpee Pull-ups
6 Air Squats
5 Calorie Bike Sprint
- Rest 1:00 Between -