PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Pike Pulse x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Run x 200m
Then…
A.
Every 7 minutes, for 42 minutes (6 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
10 Toes to Bar
These should be sprint intervals with time to rest between sets! Some top athletes may be getting as much as three minutes of rest between sets, but all athletes should be getting at least 90 seconds of rest between rounds. Please customize the calories, distances and reps accordingly.
*COACHES – To make this more fun in a group setting, you can run this as a waterfall-style event for teams of three – six rounds for time. The initial teammate cannot start on the Assault Bike again until the third and final teammate completes the toes to bar.
Fastest 3:10 slowest 3:35 assault runner
2:50, 2:55, 3:10, 3:25, 3:27, 3:12. Used the assualt runner. Harder than it looks for sure!!
Warm up: ✅
A:
2:52
2:57
3:02
3:07
*time crunch, only did 4 rounds
3:24/:10/:05/:01/:08/:09
Done as 6 1000m rows with T2B
Good weekend workout. I took the rows easy since I’ve been working through some lower back pain.
Subbed K2E instead of T2B, averaged 4:15 rounds. Good burner!
21 cal bike, 25 cal row, 10 burpee box overs (30”)
3:31
3:41
3:40
4:00
3:57
3:48
New to these types of workouts since I’ve always focused on heavier lifting.
Assault bikes sucks- 11/12/13/14/15 calories
Running was on a treadmill- 2ieh minutes each round.
Hanging leg raises instead of T2B
Still kicked my butt