Workout Of The Week

Welcome back to another addition of workout of the week! This week’s workout is a pure cardio burner… with a CrossFit twist! We take two classic cardio options, running and a stationary bike, and mash them together! Throw in some interval work and the intensity goes up, which makes it all the more effective!


3 sets:
AMRAP 4
400m Run
Max calorie Bike

Rest 1 minute between sets.

The beauty in this workout is it’s simplicity; you have 4 minutes to run hard and bike harder, then rest a minute and repeat. The goal is to run the 400m in 1:30-2:30, the faster you run the more time you have to bike and accumulate calories (which is what we’re recording for the day).

BUT, this workout is a trap! It’s easy to sell out for 4 minutes, the trouble is we have to repeat. We have a VERY short rest compared to the amount of work we’re doing. So be prepared to pace your run in order to have enough in the tank to bike hard and do it all again, as close to the same times/calories as the first set.


Adjusting the workout is pretty simple today:

Can’t run 400m in under 3 minutes? Reduce the distance!

Don’t have a station bike of some kind? Use a rower!

Need a limited equipment or at-home variation? Jump rope or do burpees!

The important thing is you run hard and do as much of something else as you can in the remainder of the 4 minutes. Then rest a minute and repeat for 3 total sets. Keep the secondary movement simple so you can keep moving for the full duration you’re there. Then tally up those totals, make note of your running splits, and record them all in the comments below!

See you next week for another workout of the week!

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