"Vicious Cycle"
Duration: 30:00
4 Rounds For Total Reps:
3:00 of Echo Bike Calories
2:00 of Burpees
1:00 of Rope Climbs (15')
• Rest 2:00 Between Rounds
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
REPEAT FROM 5/22/2025
- Overview: Today's intensity is meant to be refreshing, increasing your breath rate and providing a good sweat without leaving you feeling taxed. This is a great workout to focus on breath control during the bike, perfect form on the burpees, and proper technique on the rope climbs.
- Keep a running count of reps over your three stations.
- 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.
- Rope Climbs: Pick a rope climb height/variation that allows you to complete at least 3 reps within the minute.
- Intended Intensity: RPE 5-6
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 200-300 Reps (M), 150-250 Reps (W)
STRATEGY
- If you have done every workout this week or are feeling run-down, work on the lower end of the prescribed effort (RPE 5) and treat this as true recovery.
- If you have missed any training pieces and feel fresh, you can push toward the higher end of the prescribed effort (RPE 6-7) as long as your form and technique stay sharp.
- Bike: Settle into a smooth, repeatable pace you can hold for the full 3:00. This should feel comfortable.
- Burpees: Keep these steady at a pace you can hold for the full 2:00 without needing to take a break.
- Rope Climbs: Practice efficient technique. Start with a big jump, use a solid foot clamp, and minimize unnecessary pulls.
SUBSTITUTIONS
ECHO BIKE
- Bike Erg
- Row
- Ski
- Treadmill/Runner
BURPEES
- Row, Ski, or Run
- Push-ups
- No Push-up Burpee
- Up-Downs
- Sprawls (No Jump Burpee)
- Mountain Climbers
- Air Squats
- Box Jumps
- Shuttle Runs (1 rep = 10m)
ROPE CLIMBS
- Reduce Height
- Lay to Stand Climb
- Strict Pull-Ups
- Ring Rows
- Toes To Bar
- Alternating Dumbbell Plank Rows (Renegade Row)
MOVEMENT PREP
2 Rounds:
8/6 Calorie Bike
6 Burpees
1 Rope Climb