PERFORMANCE & FITNESS
Warm-Up.
One set of:
“Assault Bike Gears Warm-up”
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity
Followed by…
Two sets of:
Foam Roller Sprinter Hold x 20 seconds per side
Calf Raises x 20 reps
Tibialis Raises x 20 reps
Then…
A.
For time:
800 Meter Run
40/30 Calories of Assault Bike
40 Double Kettlebell Deadlifts (24/16 kg KBs)
40 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
40 Double Kettlebell Deadlifts (24/16 kg KBs)
40/30 Calories of Assault Bike
800 Meter Run
A. Rx 20:41
Took this outside today
Run 800m
Rode my actual bike around .75 mile loop
DL- 35kbs – 20, 10
Lunges 4 sets of 10
DL – 15, 15, 10
Bike
Run
23:28
🥵🥵… but it looked so eeeasy!!
RX (except had to use 50# db’s)
21:08
Those DL were harder than I anticipated. 2nd AB was about 1.5 mins slower. Kept the run pace under 4:00/800m. Split the walking lunges into 3 sets
RX 22:30
Bad storms here so had to sub the runs for a 1000m rows, did everything else as prescribed.
25:17
Rx 20:24
10k bike on peloton
20:06
275 cal
22:04 … had to use DBs instead of KB. That second assault bike was ☠️☠️☠️☠️☠️
26:56
Subbed 57 cal row for 40 cal AB
Subbed 50# DBs for KBs
25:30 – Trying to figure out a good spin bike time domain conversion
800m // 20cal Spin Bike // 40 @50# // 40 step back @50# // 40 @50# // 20cal // 800m
A. used 50# dbs no kbs that size Echo bike all else rx
23:43
first time doing lunges at 2×50 in some time, felt stable did 4×10
Pleased with my effort
Yesterdays
A. Strict Press – based off 89#
65×5, 70×3, 75×1, 78×3, 80×2, 85×1, 70×8, 70×6/2
***Superset with 1 min ab work between sets
B. AMRAP 12 min – RX (3 Rounds + Row + 5 Push Press)
250m Row – 1:05 / 1:06 / 1:05 / 1:04
20 SA DB Push Press – 10/10
10 Strict Pull Ups – 4/2/1/1/1/1
C. Pool time – (93* with 40% humidity) 🌞🥵
Holy legs…I seriously hate the assault bike!!!
Rx 27:24
27:40 Rx
M55
Subbed 35 lb dbs And 57 cal row.
Bike cal Div by 7 the. Mult by 10
27:43
A. 1000M Row instead of 800M run (only sub, all else as Rx)
20:12, took awhile to get up from this one
UB first 40 DL, 2nd set 20/20
Enjoy this one!!!
Woof…
24:35.
*50 lb dumb bells ILO KB and echo bike.
I guess rower would work just fine right instead of Assault Bike?
Hey Kote, I do the same thing as I don’t own an assault bike, even if the AB hit different than the rower. I usually use the conversion 30 cal on the AB = 500 meters on the rower. Hope that helps !
Thanks appreciate it!