Workout 5 rounds for time: 20 cal AssaultBike 20 power cleans (95/65) 20 front rack walking lunges (95/65) Notes It's time to grind. This is more a test of will than skill. Be smart. Don't come ...
Workout EMOM x 21 min: Minute 1: 15 AssaultBike cals Minute 2: 10 AssaultBike cals Minute 3: 5 AssaultBike cals Notes Hit every sprint hard. Rest the remainder of each minute. Repeat the 15-...
Workout Every 3 min for 18 min: 400m AssaultRunner Notes Interval challenge today. Don't overpace it. Goal should be to maximize rest on each interval. Subs N/A Scaling Reduce total t...
Workout For time: 150 AssaultBike calories *At the start, and every 3 min thereafter, get off and perform 15 burpees. Notes This is a fatigue management test. The goal should be to hold a strong...
Workout 10 rounds for max calories: 30 sec AssaultBike sprint30 sec recovery pace Notes Goal for today is to practice recovery between max efforts. Go as slow as you like during the recovery pace ...
10 rounds for max calories: 30 sec AssaultBike sprint 30 sec recovery pace Notes Goal for today is to practice recovery between max efforts. Go as slow as you like during the recovery pace but...
Every 5:00 for 6 rounds (30 minutes total) 15 cal AssaultRower 15 cal AssaultBike 400m AssaultRunner Stimulus It's a trifecta of torture today. The goal is to finish all three segments as fast ...
5 Rounds for time 15 cal AssaultBike 15 deadlifts (185/125) 15 cal AssaultRower 15 bar-facing burpees Stimulus A classic 5-round grinder today. Find a steady pace and try to keep moving throug...
For Time: 150 unbroken burpees 50 cal AssaultBike Stimulus Move as slow as you want. Just don’t stop moving. Even a step back / step up counts. The bike will be there for you when you’re done. Ho...