As many reps as possible in 9 mins of:
Assault Bike Calorie, 3 mins
Rest 3 mins
Shuttle Run, 25 ft, 3 mins
Rest 3 mins
Assault Bike Calorie, 3 mins
Stimulus is high intensity. Athletes will be in attack mode for the 3 minutes of work and focus on recovering enough to repeat. The first bike is a primer, and the next 2 stations are all heart and drive. Ensure athletes stay upright and walk around during the rest while getting the heart rate under control.
5 Strict Pull-ups
* Every 1 min for 10 mins.
3-5 Strict Pull-ups
(Optional: 1 second pause at the top with 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
*If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.
Recent Comments