Box Jump : Max Height
A single max effort Box Jump for total height.
Bench Press : 1 Rep Max
Log your best Bench Press 1 rep max lift.
For time:
30/24 Bike Calories
— then —
30 Wall Balls, 20/14 lbs
30 Toes-to-bars
20 Wall Balls, 20/14 lbs
20 Toes-to-bars
10 Wall Balls, 20/14 lbs
10 Toes-to-bars
— then —
30/24 Bike Calories
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want to work on getting progressively faster with your pacing as the reps descend through the workout, then maintaining pace on the final bike!
How it should feel: LACTIC ACID PARTY into CARDIO! This couplet is going to be a full body mash!!! The heart rate and lactic build up in the quads will be intense while your shoulders wonโt be fresh from all the work.
Ladies have less calories on the bike but the same number of wall balls and toes to bar.
WORKOUT STRATEGY & FLOW
Assault bike: Come out with a moderate/fast pace that you can slightly increase intensity with for the 30, 20, and 10. A good goal for watts is 450/375+ and building each round.
Toes to bar: Start with manageable sets out of the gate as the first round begins with a big number! Work to keep tension at your forward swing to help maintain speed and fluidity completing each rep!
Wall Balls: These will be very challenging due to the increased load. We still want sets of 10-15+ to open, and committing to a manageable but not excessive rest period each time you drop the ball
SCALING (AKA 45+ Masters Rx)
The SCALING aim is for a moderate/fast bike, 2-3 sets on wall balls, and 5 or less sets for toes to bar (or your scale).
Scaling option to finish near the target score:
24/20 Calorie Assault Bike
21-15-9
Wall Balls (20/14)
Toes to Bar
24/20 Calorie Assault Bike
*Sub 32/24 Calorie Echo Bike OR 40/32 Cal Row if needed
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