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:
Dumbbell Suitcase Carry x 50 feet per side
Bodyweight Walking Lunges x 20 reps
Followed by…
Two sets of:
Burpee x 3 reps
Single-Arm Dumbbell Clean and Jerk x 3 reps per side
Then…
A.
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses (50/35 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 30 Walking Lunges with Kettlebell Goblet Hold (24/16 kg)
Station 5 – Rest
Did by myself
4 rounds
+ 20c row, 15 push-press @ 50# db’s, 300m row, 10 lunges @ 53# KB
Swapped devil’s press for devil’s press into push press. Did straight through with <1 min rest between sets
Done solo, straight through
1- 20 cal Echo Bike
2 – 15 Push Presses DB (55s), start in Devil press and any break start from floor
3 – 300M Row
4 – 30 walking lunges with goblet hold KB (63#)
5 – rest 90 seconds
4 rounds + 35 reps and 20M row
A. Done Solo – 3 Rounds + 15 Cal AB + 15 DP 15 Cal AB – 1:06/1:19/1:24/1:24 15 Devils Press @ 25# Dbs – 8/7 each round 250m Row – 1:07.4 / 1:07.2 / 1:04.5 30 Walking Lunges with KB in Goblet Hold @ 16kg – 20/10 each round 1:30 Rest Round times without rest – 6:47 / 7:14 / 7:25 / 4:00 left before time cap B. 2 Rounds for Quality 20 Rower Plank to Pike 20 Elbow Plank Hip Dip / side 20 Plate OH Straight Leg sit ups @ 15# 20 Double Punch Crunch 30s GHD… Read more »
30 min row
7312m
472 cals
Travis’s core workout 10
A. Rx done solo, completed 2 rounds, almost 3, stopped after 12 reps of goblet hold walking lunges.
Bike and rower in ~1:20-1:30
Devil press and lunges in ~2:30-2:40
Rested ~1:30
You went like: station 1-2-3-4 and then rest right? 👌 ill have to substitute assault bike
Yep, exactely, with a round I mean all 5 stations
Hey guys! Going solo 😀 we dont have assault bike in the gym just regular gym bikes with only pedals moving. Will they work or its better to substitute?
Yeah subbing a regular bike or rower cals is just fine. You could also run hard for around 1 minute. I don’t have an assault bike either so I’m always subbing there.
Sometime I do DUs or burpees as well.
Yeah , i was just wondering about hands. You have hands engaged on assault bike but on regular bike you dont. I guess thats not a big deal 🤷 thx appreciate it