5 rounds for time of:
15/12 Assault Bike Calories
20 Burpee Pull-ups
15/12 Assault Bike Calories
* Rest 1:1
Assault Bike Calories- perform these synchronized / 12/10 Echo Bike Calories
Complete in teams of 2TARGET SCORE
Target time each set: 3:30-4:00
Time cap each set: 5 minutes
STIMULUS and GOALS
The stimulus for this workout is moderate-high intensity, with the goal set at consistent times. We want athletes to be aggressive on both bike parts while staying 1:1 with fast transitions up and down the rope. Each athlete will have their bike while working at the same time. Athletes can not start burpees until both have completed their calories on the bike. If limited on equipment, substitute another Erg or Run with the same calories and have athletes switch every set.
Recent Comments