“Headwind”
Duration: 24:00
24:00 AMRAP:
Max Calorie Echo Bike
Every 2:00 [Starting at 0:00]:
12 Alternating Single-Leg V-ups
4 Box Jumps (30″/24″)
Score: Total Bike Calories
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- 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)
STRATEGY
- 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.
SUBSTITUTIONS
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
MOVEMENT PREP
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