“True strength is the courage to admit weakness.”
Every 5 mins for 25 mins do:
Bike, 500/400 m
Row, 350/300 m
Run, 200 m
WORKOUT BRIEF
DESCRIPTION
“Wave Runner” is an all cardio interval workout
We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window
New rounds begin on the (0:00-5:00-10:00-15:00-20:00)
These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between
Adjust distances or intensity to meet that recommendation
Record your times for each round, as your final score is the slowest of the 5 efforts
If you’re short on any machine, stagger heats by 2:30
These heats would begin rounds on the (2:30-7:30-12:30-17:30-22:30-27:30)
BIKE
How to change the Assault Bike to meters:
Step 1: Begin by hard resetting the bikes computer. This action is achieved by holding down the ‘STOP’ button until you hear a beep.
Step 2*: Push down the START and ENTER buttons simultaneously until the display reads the word ‘DISTANCE’.
Step 3: Press the UP/DOWN arrows to display the ‘KILOMETERS’ reading (instead of miles) and press ENTER.
See all the way down the page for Assault Bike “modifications”
MODIFICATIONS
500/400 METER ASSAULT BIKE
Equal Meters Any Bike
250 Meter Row
200 Meter Ski Erg
150 Meter Air Runner
15 Shuttle Runs [10 Meters]
350/300 METER ROW
Add 300 Meter Run
Add 700/600 Meter Bike
250 Meter Ski Erg
200 METER RUN
Add 250 Meter Row
Add 500 Meter Bike Erg
200 Meter Ski Erg
150 Meter Air Runner
15 Shuttle Runs [10 Meters]
STRATEGY
GENERAL
To put this piece in perspective, the combination of movements will be similar to completing 6 x 800 meter repeats around a track in terms of time and effort
With more time spent working than resting, these are not all out sprints
Instead, look to start at about 75-80% effort in the first round
After completing the first round under control, you’ll have a pretty good idea of what speed you can hold for the remaining 4 rounds
You may find you can hold your initial speed, or even increase your pace a touch
We’d rather have 5 rounds of sustained intensity than 2 really fast rounds and 4 rounds where your times get slower with each
3 rounds for quality of:
10 GHD Sit-ups
Single Arm Kettlebell Overhead Carry, pick load, 100 ft
6 Single Leg Kettlebell Romanian Deadlifts, pick load
GHD Mod
x20 Weighted or non-weighted abmat situps
Hold med ball or DB against chest
OH KB CARRY
* 50 ft. L arm ; 50 ft. R arm
KB RDL
x6 each leg
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