"Sandstorm"
Duration: 25:00
25:00 AMRAP:
25/20 Calorie Echo Bike
20 Wallballs, 20 / 14 lb to 10/9 ft
15 Toes To Bar
10 Dumbbell Walking Lunge Steps, 70 / 50 lbs
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This 25-minute grind works the whole body at a steady, sustainable pace. Your legs and lungs are the limiters. Each round should take around 5:00 to 6:00.
- The bike should take about 2:00 to 2:30 every round. Wallballs should be completed in 1-2 sets, and toes to bar in 1-3 sets.
- DB Walking Lunge Steps: Hold the dumbbells at your sides. The dumbbells are meant to be heavy, but choose a weight you can complete all steps unbroken when fresh.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate-Heavy
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 4-5 Rounds
STRATEGY
- This workout should feel like a steady grind, so approach it at a sustainable pace from the beginning. Aside from a push at the end, your speed and effort should not change much throughout.
- Bike: Bike at a pace that leaves your legs ready to move the wallball.
- Wallballs: Short, frequent breaks can be an effective way to mitigate fatigue and allow you to operate at a faster pace on the other movements.
- Toes to Bar: Make sure to preserve your grip and forearms here. The following heavy lunge will further tax your grip. It's not worth it to hang on for unbroken sets if it results in a more grip-fatigued lunge. Once your grip goes, it's difficult to get it back.
- DB Walking Lunge Steps: Take controlled steps, keep your torso tall, and drive through the front heel to stand. Hook grip the dumbbells to help preserve your grip.
SUBSTITUTIONS
25/20 CALORIE ECHO BIKE
- 30/24 Calorie Row
- 25/20 Calorie Ski
- 30/24 Calorie Bike Erg
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
WALLBALLS
- Reduce Reps/Loading/Target Height
- Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 30 Air Squats
TOES TO BAR
- Reduce Reps
- V-ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-ups
- Sit-ups
DUMBBELL WALKING LUNGE
- Reduce Loading/Steps
- Sub Kettlebells, Barbell, or Weight Vest/Ruck
- Forward Lunges in Place
- Reverse Lunges
- 20 Jumping Lunges
[TEAMS OF 2 VERSION]
You Go, I Go — Alternate Full Rounds
25:00 AMRAP:
16/14 Calorie Echo Bike
12 Wallballs
8 Toes To Bar
6 Dumbbell Walking Lunge Steps
* One partner works at a time
* Rest while your partner completes their full round
Score: Total Rounds + Reps
- Notes: Partner 1 completes a full round, then Partner 2 completes a full round, alternating until the time is up. You start each round fresh off the rest, so hit it hard.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 8-10 Rounds Total (4-5 Rounds Each)
MOVEMENT PREP
2:00 Easy Bike
10 Wallball Thrusters
10 Kipping Swings
10 Light DB Walking Lunge Steps
Build to Workout Weights
1-2 Rounds:
5 Calorie Bike
5 Wallballs
5 Toes to Bar
6 DB Walking Lunge Steps