A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
A.) hspu x 5, ring row x 12, L sit on parraletes
B.) subbed rowing for bike. 3:37, 3:35
Did the workout from 5/2.
Squats
4×4 @ 200 or 80%
1×10 @ 210 or 84%. Felt great.
Amrap
5 burpee pull-ups
10 alternating dumbbell snatches @45#
20 wall balls 20#
4 rounds + 1 rep
What a combo of all full body movements. I could feel the oxygen and calories burning.
Nice work Ryan!! 10×84% is intense!!
Thanks, Joey. Too bad I didn’t have a spotter. I might have tried a new 1RM. One is on vacation in CA. My son and other nephew are just wrapping up finals week so they have been hit and miss with working out.
Do you usually work out alone or do you have consistent training friends?
I’m alone 99% of the time. One of my cousins usually comes a couple times a week but on a different schedule, and my other cousin comes to train with me once in awhile but not very often. It’s always fun when we get together for a wod tho especially when all 3 of us are there. I’ve gotten used to training alone though so I don’t depend on that for motivation… which I think is key. For things like heavy squats I got some safety bars for my rig so I know I can push to the limit even… Read more »
I can’t complain. Those young guys keep me moving.
Luke
A. 4,5,6
Done at 2×20-30’ walks each round
Done at 3×20” per round (legs mostly bent)
B. 4:33*
4:25*
*rode spin bike for 90” hard. Still no Aerodyne.
A: Lots of sure today!
Station 1: Banded High Pull Ups x 8 then Dips x 8
Station 2: Wall handstand marches x 50
Station 3: Tuck hold x 60s
B: Michelle I feel bad for anyone who gets on your bad side. This was a mean one. Had to sub 30″ for 24″ after consecutive fails in the first set. Hip flexors/glutes are fried.
4:25, 4:23.
C: 5×20 hollow body rocks, then 100 cross body crunches.
A. Handstand practice
B. 16m EMOM: 20 calorie row, 15 burpees
So you averaged 20 cals a minute on odd and 15 burpees on even for 8 sets!!?? That’s insane
Yeah. My goal was 20 min for 10 sets, but only got 15 calories and threw in the towel.
A. 4 ring muscle ups (work a little push from the wall), hand stand walking obstacle attempts, and accumulated 1 min L sits… Done
B. Nope
A1. 4/4/4. Goal was to string them together. Got it rds 1&2 but missed 4th rep on rd 3. Progress!
A2. :45 HS hold. Kicked up to wall and tried to balance off it. Hit some good :10+ holds.
A3. 3x:20 each rd. Tried my best to hold my legs straight.
B. Rx’d 3:35/3:34. 1st rd would have been faster if the sniper would have missed me on my first BBJO. Direct hit and my shin took a beating. Otherwise it was a good day!
You and Joe both! Hopefully I don’t join you guys later.
I hope so too! Boxanne and I aren’t friends right now but I forgive pretty easy.
Update: I definitely missed one. Luckily I was on a padded box so nothing but my pride was hurt.
That sniper was on target for this one! Glad you had the padded box
Damn. You guys (I mean everyone) let’s spring the extra cash and get a padded box!
Oh it’s on my wish list! I just see so many other things that I can get to add to our gear. Plus – no pain, no gain….right? Ha
The first time we did this WOD a while back I almost took my first box jump spill, I just couldn’t feel my legs. I learned that a few quick air squats after the bike make a world of difference.
I almost sprung for the padded box for my kids and still may do it in the future, but come on let’s live on the edge!
That’s funny – it did a a squat jump on rd 2 to check my legs before attempting my 1st BBJO. Great minds!
ouch! Sorry about that! We just got the padded boxes. They are worth their weight in gold!
I bought some pipe insulation slit it open and stapled it to the edges of my box! I can’t afford another ER visit and no more stitches!
That’s a good idea! I just slapped a couple paw patrol band-aids on this morning and went to work!
That works! The kids band-aids always make it feel better!
Did yesterdays. Took yesterday off. 🙂
A. BS
160, 170, 170, 175, 180 x 6 reps
B. 4 +7 RX
c. 3 Rounds
with a 14 lb vest
10 Pull ups
10 push ups
15 airsquats
I picked up a Schwinn Airdyne that does have calories as a measure. Are Assault Bike and Airdyne calories equal?
I’ve heard that schwinns are quite a bit easier to gain calories on. Something to the degree of 10 Schwinn : 7 Assault Bike
This makes much more sense than the 3/1 that I’ve heard
I have a schwinn airdyne and asked a similar question last week. The thought is that they are easier to gain calories, and after using it for two years, I would have to agree.
But you’ve already taken the step in the right direction… you have one (most don’t).
Nice!
A) trying to save the shoulders
A1) did ring swings to work on pulling technique
A2) 45 sec handstand hold
A3) 60 seconds of abmat sit-ups
B) 3:54 then 3:44
– guess I should have pushed harder on the AB after reading through some of the earlier posts.
1 – got muscle ups but no where to do them at home so did 6 slow strict pull ups
2 – handstand march against the wall….. These are starting to improve
3 – minute hollow – difficult for me
WOD – done RX …. 11:25
Both assault bike in 30 seconds then just die and hang on. Missed the first box jump on round one and cut my leg. 2:45 and 2:35
Man you were moving on the AB!
Seriously moving! That’s the definition of 100% effort!
That’s some serious power on the AB, well done
Cheers, I’ve got one in my garage gym so it’s my jam. Am a big guy aswell so calories fall off…… The burpees where horrible, that first 30″ jump felt like 50″
:30 AB?!?! Man that is impressive. I too, missed the first box jump. Definitely put me in a foul mood.
Done with various sub
B did 50 SDHP 45 for row
Really didn’t feel good today took 15m to complete
A1) AMRAP 3′ of 5 box piked push up 32″ (must come off the box after 5 reps). Completed 4 full rounds Rest 1 minute A2) AMRAP 3′ of 4 box bridged HSPU (must come off after 4 reps). Completed 3 rounds and 3 reps. This looked way different on Rx but had to scale in order to get some work done; there’s a lot of work ahead of me in order to get the HSPUs right. B) For time: – 2000 mts row – 1 mile run – 2000 mts row Time: 29’23” I set myself a timecap of… Read more »
Awesome day of training Jorge, nicely done
Lots of volume as always Jorge. Are you going to do Murph at the end of the month? Ankle mobility drills may help since it’s two miles of running.
not sure, we tend to do murph twice per year at my box (july and december-ish) and it’s kind of a big thing but we don’t do it on the US memorial day, although if it comes up in the programming we are following then i’ll tackle it
last time i did it, took me 68 minutes to complete Rx
1 day behind
A. 4x 105/110/115/120kg + 6x120kg (ugly, really ugly form so I stopped)
B. 3+9reps with 16kg DB snatch and 2x8kg DB thrusters
A. Done with max UB strict pull-ups instead of MUs, just because: 18/14/12, HS walk and Lsit were strong this am
B. I curse every time we do this one:
3:01 (AB 48s)
3:18 (AB 1:12)
I couldn’t breathe after the AB on the 1st try, slowed it down a bit on the 2nd and felt better in the BBJO but my overall time still suffered. To me this is just like a Fran effort, full body failure and no lungs.
C. 5min EMOM, 5 sandbag cleans over shoulder 100#
Super impressive B! Can’t wait to try this one tomorrow. Also I like your C and will most likely try it soon!
Thanks Joey, I felt like I was barely moving on the BBJOs! C is tough when you’re going for speed.
Yeah BBJOs after AB are evil… I dont know why I love them so much. I’ll try your C and let you know how it went!
Catching up on yesterday’s squats
A.
4 reps at 83%, 6 reps ME final set at 83%. previous was 8 reps at 81%
B.
AMRAP10;
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (24kg)
20 Wall Ball Shots (9kg)
4 rounds + 13 wall balls – pushed hard for 5 rounds, but legs were shot after the squats.
C. Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 5kg
Rest 45 seconds
Prone Plank Hold x 45 secs
Rest 45 seconds
Nice work today James! Good performance on B??
Thanks! Sounds like you smashed today’s session. Quick one – i’m trying a new gym tomorrow, and they have an assault bike! First time i’ll be trying one. As the resident assault bike pro, any top tips?
Ha I’m not a pro by any stretch, but the key is breathing. For me, concentrating on deep breaths controlled in and out helps. It’s not like rowing where you have a break between pulls to get your breathing in so you have to be very deliberate about it. Other than that, just grip and rip!
The scores you post are always super impressive! I’m going to give yesterday’s AB/BBJO workout a go, think you may have saved me *some* suffering, but i’m still prepared for it to be awful. Much appreciated.
Be prepared mentally for your legs to be destroyed when you get off the AB, but just dive right into the bbjo regardless!! Nice work today dude! You, Candy and I all got the same score for B lol
Thanks Joey, top tips. And if i’d known the equal score situation i may have been able to get 1 more rep in 😉
Hahah… we could all say that!!
Can’t remember who gave me that piece of advice (Candy I think) but basically the trick was to focus on pushing for like 10 reps then pulling for the same # of reps.
Also get to your target pace as quick as you can – going fast on the AB is tough but I find going slow is a lot worse
I will be using that, thanks! And haha true, slower = longer on the bike!
How to Assault Bike Like the Pros
https://www.crossfitinvictus.com/blog/how-to-assault-bike-like-the-pros/
Fantastic – thanks Michele. I remember reading this a while ago and couldn’t remember the name of the article!
WARM-UP W1 – Spend 5-10 minutes on your problem areas. W2 – One set: 60 second Pronated Hang 60 seconds of Cat-Cow 60 seconds of Tuck Rocks to Tuck Sit: https://youtu.be/EtIa7Xt54kY 60 seconds of Supinated Hang 60 seconds per side of Banded Hamstring Stretch 60 seconds per side of Calf Stretch 30-60 seconds of Scapular Pull-Ups W3 – Gymnastics Skills Work (Do 2-3 sets of 2-3 drills to prepare you for Part A): For Muscle-Ups: Muscle-Up Reverse Pull: https://youtu.be/ZonBToX-6tI Mounting Ring Muscle-Up: https://youtu.be/XI0OMOQ7Pvs Peek-a-Boo Swings: https://youtu.be/PpRhaV6txhU Pop Swings: https://youtu.be/N4Q9JDRcAac For Handstands/Handstand Walks: – Donkey Kicks: https://youtu.be/xHGMuzvRuzw – Handstand Fall-Over: https://youtu.be/0rS6tJI8pYQ… Read more »