Bench Press 1×1

* Use the heaviest weight you can for the set.

This is Week 1; all athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.” This is just the beginning and gives us a rough starting stop for the new cycle.

Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.

Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).


For time:

100/80 Assault Bike Calories

* Every 1 min (starting at 0:00) complete: 5 Burpee-to-Plates

Assault Bike Calories 80/65 Echo Bike Calories

Burpee-to-Plates- 10 lb hi-temp

Stimulus is moderate to moderate-high, steady effort. Athletes should be strategic in the type of effort they apply and have a specific number of “goal” calories in mind for each 1:00 round. Going too hard on the initial rounds will only result in athletes falling off later in the workout and burning out on the bike. The effort applied on the bike should be around a 70-75% effort and can be increased when athletes believe they can finish the remaining calories in a later round. Athletes should have at least 40-seconds to work on the bike. Adjust the number of burpees to meet this time frame if needed.

The goal should be to average at least 10/8 Calories every minute