A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1: 50 seconds of Assault Bike
Minute 2: 12-15 Wall Ball Shots (30/20 lbs)
Minute 3: 50 seconds of Rowing
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Build to today’s 6-RM Bench Press
Followed by…
Two sets of:
Bench Press x 6 reps @ 90% of today’s 6-RM
C.
“Pietkiewicz Power”
Every 5 minutes for 25 minutes (five sets):
60 seconds max Calorie Assault Bike.
For every calorie under 40/28 calories perform 3 burpees during the four minutes of rest. So if a male athlete completed 35 calories in 60 seconds then they will perform 15 burpees in the 4 minutes of rest.
Score is total burpees. Goal is lowest burpee score.
PLEASE NOTE:
These are aggressive calorie counts so if you know you will not be able to hit more than 35/25 calories for at least 1-2 sets then please adjust. A good scale would be 35/25 or 30/20 calories.
D.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
A. Done
B. 185
C. Scaled to 25 calories
15/18/21/24/27 burpees
D. Done
Done at 0630 faster and very tired after a long week at work Having actually trained 6 times this week ?
B) 80kg/176lbs
C) went rx on round 1 got to 20kcal ? so scaled to 30kcal
1) 23+21
2) 23+21
3) 24+18
Dropped down to 25kcal at round 4 as totally fubar
4) 20 + 15
5) 22 + 9
Excuse me while I go and throw up the pre workout coffee ???
At least you know now to start at 30 next time 🙂
But you had fun right?!?! 🙂
Hope you get some good rest. Look after yourself after a long hard week!
It felt great! Just very very humbling ? Start of a new phase this week right?
Yup!
WOO!!
A. Done with 50 sec kb swing 55# / 15 wb 30# / 50 sec row
B. Up to 185, 6s at 170
C. Row. Goal was 35 cal:
33 + 6 burpees
33 + 6
32 + 9
31 + 12
30 + 15
?
D. Ring drips 4×8
Fun workout thanks Tino!
???
A) 1: with bike erg
2: 15 wall balls
3: row kept at 18 cal
B) 240 lbs x 6
Then, 2 sets of 6 @ 215
C) used bike erg (only bike I’ve got)
Opted for 30 cal in the minute window and never hit it. Rounds were 27/26/24/26/24 then of course performed the match 3 burpees per cal under
D) dips with 35# kb
Then finished with
3 sets: supersetted
20 dB skull crushers
20 Tate presses
20 floor presses
*used 20 # dumbbells
How was it in the bike Erg??
Rough to say the least. The effort expelled on a bike erg is very different than an air bike. No arms at all. Purely legs burning. I assessed the calorie range and saw that there was. I way to even come close to 40 in a minute. 30 was just right and obviously never could hit. Solid burner for sure.
Good to know, thanks you.
A: ✔️ That one was toasty. Held a 68-70 RPM on the AB and a 1:50 pace on the row. WB’s unbroken
B: Built to 185.
B1: 165x 6×2
C: Co-worker put up a Fran Complex workout so did that instead. 6BMU, 9CTB, 12PU, 21 thrusters at 115#. Repeat with 15thrusters. Repeat again with 9 thrusters. 13:39
D: ✔️ Solid workout today
Missed all the burpee fun?!?!
A. Done
B. Up to 110kg, left wrist(tendonitis) didn’t allow any more weight. Then 2×6 @ 100kg
D. Done
C. Had to go work ?
Work can wait 🙂
A) 9-10 cal avg each round
15 wallballs ub each set
215 meters each round
B) 115#
Two sets @ 105#
C) Went for 20 cal each round legs are beat from yesterday and last night at work so was trying to be realistic whenever something looks easy I’ve learned it’s the hardest haha.
This was brutal….. what are legs?
21
21
21
19 + 3 burpees
19 + 3 burpees hardest burpees ever
D) 4 Sets 8 reps @ 10#
Now off to work to stand all night hahah legs don’t fail me now! Have a good weekend everyone!
“fun” you mean
Yeah that’s definitely what I meant ??
A. Done
B. Stayed conservative in this because shoulders are tender from HSPU yesterday.
Up to 80Kg; 2×6 @ 72Kg
C. Done Rx with 40 cal for first three sets then scaled to 35 cal for last two:6/12/18/0/3
Total: 39
???
D. Done
I expected more from you ? haha
LOL!!! I Just realized I did too many burpees too. I did 5 per missed calorie. ???. I adjusted my post for more accurate scoring but that doesn’t reduce the hurt.
Traveling for work this week so will try to do what I can until I get back. Does the new cycle start this week?
I don’t have an assault bike, how would you determine calorie output using a bike erg instead to keep the work about even?
Perform the same calories you would have chosen if you were to do the Assault bike. Let Mexico know how it goes
Hello!
Yesterday after a couple of hours after my training session, I started to feel pain behind my knee and noticed a mild swelling… Went to the doctor and the good news are that there isn’t any injury, only fluid and mild inflammation. Need to fully rest my knee for 48 hours and everything should be fine by Monday. Pain and 80% of the swelling is already gone ??. Want to do this conditioning another time, though!
Have a great weekend! ?
Good call resting. I know how hard it is to miss the sessions that you love or look so good. Get better then attack it another day.
Thanks Wilson! I really liked this session and I didn’t want to miss this today ?. But it’s ok… Better one day off then a entire week ?
The conditioning today was no joke. It broke my heart. I should’ve scaled early but pride made me go Rx for the first three. INSANE!!
Rest that knee up and get back to 100%. You’ll definitely be seeing this one again!
In Florida for the weekend, used the country club gym…
A) 15 min run breathing only through nose
B) Built to 6RM single arm db bench press: 75lbs
C) Single arm OH tricep ext 4 x 10 @ 20X1: 30lbs
D) 5k run: 19:28
Good job still getting some work in! Enjoy your trip!
A. Done
B. No bench today
C. Never quit workouts but my legs were On verge of cramping maybe didn’t hydrate enough yesterday but I also know this will crush the legs anyway
Did 2 sets 40 Cals each time then quit I swear I wanted to keep going
D. Done
Awesome job hitting those 40 cals…now begs the questions, how many more could you have hit if you were hydrated??? ?
Ehhhh maybe if I’m really feeling it one more but not all that confident in that lol. I remember doing something similar to this a while ago that was six sets with the goal of 240 Cals and I was nowhere close!
A. Done ab/15x 12kg medball/ski-erg
B. 6x85kg then 2x6x78kg
C. Went for 30cals
1st set 30cals 0 burpees
2nd set 30cals 0 burpees
3rd set 30cals 0 burpees
4th set 24 cals 18 burpees
5th set 25 cals 15 burpees
On 4th set lactic acid went up to my ears ???♂️
D. Done
?????
You could have went for 35 🙂
my quads were useless with 30cals already ???
A. Done as warm-up / x15 Wallballs @14kgs
B. Up to 102,5kgs then 2×6 @92,5kgs
C. Firstly my main goal was 35 cals each set, but after second set I decided to decrease the goal calories to 30….
1.set – 35 cals/ 0 burpees
2.set – 26 cals/ 12 burpees
3.set – 23 cals/ 21 burpees
4.set – 21 cals/ 27 burpees
5.set – 24 cals/ 18 burpees
Score: 78 burpees
D. Done 4×10@12kgs
You could have held close to 35. You proved that on the first
Yeah but it was the first one ? Then I tried to do my best but without any chance ? I went really max effort
I believe in you 🙂
A. Done AB- 43 calories WB- 75 reps @ 14lbs Row- 1021m B1. 6-RM bench press @ 45 kg B2. Done with 41 kg (90% of 6-RM) C. Underestimated this one!!! Adjusted the goal to 20 calories 1- 19 cals/ 3 burpeee 2- 19 cals/ 3 burpees 3- 20 cals/ 0 burpees 4- 18 cals/ 6 burpees 5- 18 cals/ 6 burpees Score: 18 burpees D. Done with 10 unweightes stationary dips Tino, could you please send Monday’s program? I want to train early before attending a seminar outside the town, and the program doesn’t show before 6 a.m. here… Read more »
You could have done another few calories for sure 🙂 Monday A. Every minute, on the minute, for 12 minutes, complete: Minute 1 – Inchworm Walk x 3 reps DEMO – https://www.youtube.com/watch?v=6SePBwnOA0Y&index Minute 2 – Hamstring Floss x 10 reps per leg DEMO – https://www.youtube.com/watch?v=bjommP8On20&list Minute 3 – Russian Baby Makers x 10 reps DEMO – https://www.youtube.com/watch?v=GiKENv5Rgqg&list Minute 4 – 4-6 Rocking Box Bridges DEMO -https://youtu.be/gEVlZ5YEwNE B. Take 15 minutes to build to a 2-RM Tempo Overhead Squat @ 32X1 C. Every 2 minutes, for 16 minutes (8 sets) of: 3-Position Snatch with Pause (high hang, mid-thigh, then 2″” below… Read more »
Tino I have one question to Monday’s session. In part C we have to pause for 2 second before executing snatch or in receiving position?
Pause for 2 seconds before executing the lift.
Thank you! ☺️
I also have a question on C. I always get confused with this because once I asked a weightlifting coach from my gym and he told me that I should hold each position for 2 sec then 1 snatch from the last one, below the knee. However I’ve watched some videos on Invictus IG story of people doing like a complex. One high hang with pause + 1 hang with pause + 1 below the knee. How should I perform this one? Thank you!
Its a complex of 3 snatches NOT 3 Position Pause + Snatch
Thank you ?!
At work today so no AAB, any good suggestions how to sub the aab with run/row/reg bike for A and C?
Regular bike and run for A.
Row for C. Perform the calorie count you would plan on doing if you had access to an Assault Bike.