Complete as many rounds as possible in 25 mins of:
50 Bench Press, 115/85 lbs
50/35 Bike Calories
50 Deadlifts, 155/105 lbs
50/35 Bike Calories
50 Bench Press, 135/95 lbs
50/35 Bike Calories
50 Deadlifts, 185/135 lbs
50/35 Bike Calories
50 Bench Press, 155/105 lbs
50/35 Bike Calories
50 Deadlifts, 225/155 lbs
50/35 Bike Calories
DESCRIPTION & STIMULUS
Teams of 3 will see how much work they can get done under today’s 25 minute cap
One athlete works at a time, with teammates splitting up reps however they see fit
Note that the weight will increase each round as the reps remain the same
Have one barbell set up for bench press and one barbell for deadlifts, changing the weights as you go
Athletes should be able to complete at least the following reps at each weight during the workout:
**1st Weight: **12+ Reps
2nd Weight: 9+ Reps
3rd Weight: 6+ Reps
It is ok to have multiple bars if teammates are using different weights
If unable to Assault Bike, complete one of the following:
Equal Calorie Bike Erg or Echo Bike
200 Meter Run Each (One Partner at a Time)
If short on bikes, use rower or stagger heats by 3 minutes
STRATEGY
On team workouts like this where there is twice as much rest, the goal is to move quickly and switch out partners before your movement starts to slow down
If you come to a crawl on the bike or have to grind out slow barbell reps, it makes it much harder the next time around
Switching while you’re still moving fast makes it easier to come back strong for the next set
While strategy will likely change and is team specific, consider switching around the following rep ranges at each of the three different weights:
1st Barbells: Switch Every 8-12 Reps
2nd Barbells: Switch Every 6-8 Reps
3rd Barbells: Switch Every 3-5 Reps
On the bike, consider switching out within the 7-10 calorie range
While the bikes count calories for you, the barbells do not
To avoid confusion, make sure to communicate to teammates what total number you’re on, not how many reps you just did
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