For time:
30/24 Assault Bike Calories
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
30/24 Assault Bike Calories
WORKOUT BRIEF
STIMULUS
15:00-20:00 workout
Category: Threshold
This is a shoulder-burner bookended with a bike leg pump.
The Double Under to HSPU to Double Under centerpiece will be a “fun” journey.
Once you hit the Bike on the back-end…pedal hard, finish strong!
REMINDER: We will start every minute (starting at 0:00) with 6 Dumbbell Power Snatches. GAME-CHANGER!
BIKE
30/24 Calories on the Bike should take 1:30-2:00
The workout begins and ends on the bike
DOUBLE UNDER
100 Double unders should take 1:00-2:00
Two Sets of 100 double unders on either side of the HSPU today
HANDSTAND PUSH-UP
30 Handstand push-ups should take 1:00-2:00
We only hit HSPU once today
DUMBBELL SNATCH
6 Dumbbell Snatches should take ~:15 that leaves ~:45 of work on the Bike, Jump Rope and HSPU, before having to return to it.
At the beginning of every minute we will complete 6 snatches
PRACTICE ROUND & PRE-WORKOUT BREAK
1 Round w/ Workout Load
6/4 Calorie Bike
2 DB Snatch
20 Workout Reps on the Jump Rope
2 DB Snatch
4 HSPU/DB Push Press
2 DB Snatch
STRATEGY & WORKOUT
At the start of every minute, we perform 6 DB Snatches, which means we will only ever have (at best) ~:45 of time to chip away at the other movements.
Plan a realistic number of reps that can be completed within :40-:45.
The bike will elevate our heart rate, but try to breathe here and push the RPM’s to 90 on a lower damper.
The Double Unders will fatigue the shoulders, and with 30 Handstand Push-Ups following, before returning back to the Double Unders, we are in for some shoulder-loving. Take breaks!
The shoulders will have relief once back on the bike, and it’s a sprint to the end.
Know your limits, break the Double Unders and HSPU’s early and often.
Plan manageable, fresh and consistent sets.
MOVEMENT MODIFICATIONS
[General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
ASSAULT BIKE
Decrease Reps
40/32 Calorie Erg Bike
40/32 Calorie Row
40/32 Calorie Schwinn Bike
30/24 Calorie Ski Erg
600 Meter Run
DOUBLE UNDERS
Decrease Reps
150 Single Unders
HANDSTAND PUSH-UPS
Decrease Reps
Define Range of Motion (Stack Abmats)
Double Dumbbell Push Press
Strict HSPU
Pike Pushups
Recent Comments