Pause Bench Press 5×2 at 75% 1RM
*2-3 second pause*
Box Jump, pick height : 5×3
*6-8” below max height for 1 rep
For time:
10 Dumbbell Burpee Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
9 Dumbbell Burpee Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
8 Dumbbell Burpee Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
7 Dumbbell Burpee Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
6 Dumbbell Burpee Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
5 Dumbbell Burpee Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
4 Dumbbell Burpee Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
3 Dumbbell Burpee Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
2 Dumbbell Burpee Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
1 Dumbbell Burpee Deadlift, 50/35 lbs
10/8 Assault Bike Calories
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*10/8 Calorie Assault bike after each set OR 8/6 Calorie Echo Bike after each set
STIMULUS and GOALS
Notes: Stimulus is steady pacing throughout rounds. Descending reps on deadlifts will help mentally in this workout. Athletes should either moderately pace the burpees/active recovery on the bike OR slower-paced burpees/fast pace on the bike.
Remember the workout ends with Assault Bike, so remind athletes when they get close to end. Get on the bike one more time and give it your all!
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