For time:
40/32 Assault Bike Calories
20 Handstand Push-ups
30/24 Assault Bike Calories
15 Handstand Push-ups
20/16 Assault Bike Calories
10 Handstand Push-ups
10/8 Assault Bike Calories
5 Handstand Push-ups
STIMULUS and GOALS
Stimulus is moderate, steady intensity across this entire workout. Athletes should be mindful of applying an effort on the bike that does not result in burnout and allows athletes to go straight into handstand push ups.
Athletes need to decide what area of the workout they can maintain a solid push on. If they choose to attack the bike, the handstands should be used as a recovery (more breaks) or vise-versa. Trying to push hard on both will result in early fatigue and a declining pace.
Echo Bike Calories: 32/26-24/20-16/12-8/6
Turkish Get-up 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.
5x 2 reps/side
Use a weight that is challenging but allows for good form throughout reps.
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