Mobility Prep and Activation
1:00 Bike
:30/:30 Quadruped Thoracic Rotations
:30 Alternating Scorpions
:30 Alternating Iron Cross Stretch
2 Sets: For Quality
18 Bear Plank Shoulder Taps
12 Glute Bridge Banded Pull-Aparts
12 Deep Lunge Mountain Climbers
9/7 Calorie Echo Bike
Specific Bench Press Prep
5 Empty Barbell Bench Press
5 Reps @ 40-50%
3 Reps @ 50-60%
3 reps @ 60-70%
3 Reps @ 75-80%
Then put working weights on the bar
Bench Press
Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM
Modifications and/or Substitutions:
For Shoulder Impingment: Modify to Close Grip Bench, Floor Press, or Dumbbell Bench Press
For Limited Equipment: Substitute with Weighted Dips or Hand-Release Push-Ups
Level 1 / Beginner Athletes:
4 Sets x 5 Bench Press at 7 RPE
“Go, Dog. Go!”
For Calories:
5 Sets
1:00 AMRAP
10 Burpees
Max Calorie Bike
1:00 Rest
Level 2:
For Calories:
5 Sets
1:00 AMRAP
8 Burpees
Max Calorie Bike
1:00 Rest
Level 1:
For Calories:
5 Sets
1:00 AMRAP
8 Up-Downs
Max Calorie Bike
1:00 Rest
Masters 55+:
For Calories:
5 Sets
1:00 AMRAP
8 Burpees
max cal bike
rest 1 minute
Score: Total Calories
Goal: 50/40+ Calories
Stimulus: Sprint Intervals / Burpee Speed / Max Calorie Output
RPE: 9/10
Primary Objective: Complete burpees in under :30 to leave :30-:35 on the bike
Secondary Objective: Hold consistent calorie output across all 5 sets
Workout Strategy
Each interval should feel like an all-out sprint with the short rest barely enough to recover. Move through burpees aggressively, keeping transitions tight and aiming for 10 reps in under :25. That leaves the bulk of the minute for maximal calorie accumulation on the bike. Push hard immediately, building to a high RPM and sustain through the remainder of the time without fading. The 1:00 rest will not fully reset you, so the goal is to stay consistent across sets, with no more than a 2–3 calorie drop from your best round.
Movement Modifications
- Burpees: Scale to 8 reps, adjust to up-downs, or elevated burpees
- Bike: Substitute row/ski, or shuttle run if needed.
Workout Name:
Named after the beloved children’s book “Go, Dog. Go!”, this workout is about speed, energy, and fun. Just as the story is full of movement and pace, athletes should attack each round with enthusiasm, pushing fast and hard while staying consistent across all five sprints.