2026-08-27

• Overview: This aerobic-heavy piece has bodyweight interruptions every two minutes. The bike is the priority, but the v-ups and box jumps will steadily tax your midline and legs, making it harder to maintain power on the bike as the workout progresses.
• Workout Flow: The workout starts by completing one round of the v-ups and box jumps. After completion, complete max calories on the bike until the 2-minute mark. Every 2 minutes, you'll complete the v-ups and box jumps (12 rounds total). Your score is the total calories biked at the end of the 24 minutes.
• Aim for the v-ups + box jumps to take between 0:30-1:00, leaving 1:00-1:30 to bike each interval. If needed, modify the movements to keep the total interruption under 1:00.
• Alternating Single-Leg V-ups: Start with both hands on the floor behind your head. Raise your torso/arms and one leg at the same time. Touch both hands to the foot that is raised, ensuring your toes are above head level. Alternate legs each rep. Complete in 1-2 quick sets each round.
• 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. These are tall and at only 4 reps, so make each one deliberate.
• Intended Intensity: RPE 7-8
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 200-300 Calories (M), 160-240 Calories (W)

• Move with purpose on the v-ups and box jumps, but stay relaxed and efficient so you’re back on the bike ready for a strong output.
• Single-Leg V-ups: Focus on keeping your low back pressed into the floor and think “ribs to hips” as you fold up into your V.
• Box Jumps: Approach these deliberately and with consistency. The higher box requires more mental focus and coordination, so stay engaged. Use your arms for momentum.
• Bike: Get the bike spinning hard for the first few seconds, then settle right into your sustainable pace. Aim for consistent calories across all 12 intervals, biking at a pace you can maintain for the whole workout, with a push at the end.

ECHO BIKE

• Bike Erg
• Row
• Ski
• Run
• Treadmill/Runner
• 10-Meter Shuttle Runs

SINGLE-LEG V-UPS

• Single-Leg Leg Raises
• Russian Twists
• Standard V-ups
• Hanging Oblique Raises
• Side Crunches
• Side Plank Hip Lifts
• Sit-ups
• Hollow Rocks

BOX JUMPS

• Decrease Reps
• Reduce Box Height
• Box Step-ups
• 8 Squat Jumps
• 8 Jumping Lunges
• Alternating Single-Leg Squats
• 8 Reverse Lunges
• Broad Jumps

2:00 Easy Bike
*0:10 Sprint Each Minute

15 Calf Raises (Each Leg)
15 Pogo Hops
4 Box Step-ups
Sets of 2-4 Box Jumps, Building to Height
10 Sit-ups
5 V-ups

2 Rounds:
4 Single-Leg V-ups
2 Box Jumps
5 Calorie Bike