For time:
3 rounds of:
12/10 Assault Bike Calories
9 Deadlifts, 185/125 lbs
6 Bar Facing Burpees
— Rest 3 mins —
3 rounds of:
6 Bar Facing Burpees
9 Deadlifts, 185/125 lbs
12/10 Assault Bike Calories
Assault Bike Calories / 10/8 Echo Bike Calories
STIMULUS and GOALS
Stimulus is moderate steady pacing through both 3 round sections of this workout. Athletes should place a heavy emphasis on breathing across rounds to keep themselves in control and to aid in pacing. Refrain from trying to sprint due to low reps numbers. Aim for consistency.
Breathing and controlling the heart rate can not be emphasized enough for this one. During their rest, athletes should slowly walk around, trying to control their heart rate.
Pistols : 3×20
3x 8-10 reps/side
All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.
* Advanced: No Assistance
* Intermediate: Change plates under heels, hold weight in front of chest, or pistol to a band
* Beginner: Use a box, band, or Pull up rig.
It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility.
Alternative Option:
3 sets
10 Back rack Step Back Lunges (each)
10 Weighted Hip Thrust
30-second Side Plank (each)
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