Primary Training Session
A.
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 foot Suitcase Carry (each arm)
5 Single Arm Deadlifts (each arm)
10 Goblet Hold Good Mornings
15 Goblet Squats
20 Supinated Grip Band Pull Aparts
B.
Every 90 seconds for 15 minutes (10 sets):
12/9 Calorie Assault Bike
1 Squat Clean @ 80%
C.
For time:
50/35 Calorie Assault Bike
100 Double Unders
50 Chest-to-Bar Pull-Ups
100 Double Unders
50/35 Calorie Assault Bike
D.
Tabata Knee Tuck
20 Seconds On
10 Seconds Off
For a total of 8 rounds
Athlete Notes:
Today’s workout is a nice little sandwich. The good news is that it’s just one round! For the first assault bike we’d recommend hitting the first 60-70% at a hard pace, likely comparable to what you would hold in a 5-10 minute max calories test. The last 30% or so you can ease off the throttle just slightly. If you drop too much it’ll take away too much of your time, but the idea is to be able to hop off the bike and hit 100 double unders unbroken right away. After the dubs you’ll move to the chest-to-bars where we’d like to see you crank them out in 2-3 sets tops. Ideally you’re hitting a big set right off the bat and then chipping at the last few in 1-2 more sets. If you cannot complete 50 in 2-3 sets, consider dropping the total amount. We’re going for unbroken again on the second set of 100 dubs, and then comes the fun. The last 50/35 calories on the bike needs to hurt. This is where you develop resiliency and toughness. The faster you go the sooner it’s done, so you might as well go hard!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Kettlebell Front Rack Squat x 8-10 reps @ 4011 tempo
Rest as needed
Perform these with a close stance squat to target your quads more.
B.
Three sets of:
Single Leg Glute Bridges x 15 reps each leg
Rest as needed
Perform with torso elevated off of the ground by having your back on a bench or box. Make sure you are hitting full range of motion.
Engine Accessory Option
Every 2 minutes, for 28 minutes (7 sets of):
Station 1: 30/24 Calorie Assault Bike
Station 2: 300 meter Assault Runner OR 30/24 Calorie Row
Aerobic/Gymnastics Skills Option
Four sets for times of:
30/22 Calorie Assault Bike
20 Toes to Rings
30/22 Calorie Row
20 Handstand Shoulder Taps
Rest 2 minutes
Power Strength Accessory Option
A.
Three sets of:
5 Kneeling Jumps
Rest 15 seconds between reps and 1-2 minutes between sets
Followed by…
Three sets of:
3 Depth Drop to Broad Jump
Rest 20 seconds between reps and 2-3 minutes between sets
Followed by…
Three sets of:
5 Lateral Med Ball Speed Tosses
Rest 30 seconds between sides and 90 seconds between sets
B.
Four sets for times of:
12/9 Calorie Assault Bike
6 Sandbag to Shoulder
100 foot Sandbag Bearhug Carry
6 Sandbag to Shoulder
12/9 Calorie Assault Bike
Rest TWICE as long as it takes you to complete each set.