For time:
50/35 Bike Calories
100 Double Unders
Row, 1500/1250 m
100 Double Unders
50/35 Bike Calories
WORKOUT BRIEF
DESCRIPTION
15:00-20:00 workout
Monostructural mayhem!!
50/35 Cals Assault Bike = 3:00-4:00
100 Double-Under = 1:00-2:00
1500/1250m Row = 5:00-6:00
WORKOUT [30:00-50:00]
EFFICIENCY TIPS (FOR ATHLETES)
The Bike – push a little harder for the first minute and then settle into a comfort pace. For the second bike, do the opposite, use the first minute to catch your breath and finish strong in the last minute.
Double-Unders – Soft knees on the jump will help lower the amount of energy you use. Try to avoid bending the knee excessively.
Rowing – switch between long and short strokes.
MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
ASSAULT BIKE
Decrease Reps
800m Run
50/35 Calorie Ski Erg
70/50 Cal Bike Erg/Row
70/50 Calorie Schwinn Bike
DOUBLE UNDERS
Decrease Reps
150 Single Unders
100 Line Hops
ROW
3000m Bike Erg
1200m Ski Erg
100 Calorie Schwinn Bike
1200m Run
AFTER BURNER
3 rounds for max reps of:
max rep Ring Push-ups
max rep Tempo Dumbbell Bench Press, 50/35 lbs
These are NEAR max reps meaning leave 1-2 left in the tank
Tempo Bench Press- 5s down, regular up
Recent Comments