Warm-Up A) EMOMx10: Odd: 30 seconds of Double-Unders Even: 40 seconds Plank B) 1 min Bike @ RPE7 Then, 3 rounds: 12 Kettlebell Swings 12 High Box Step-Ups 12 Ring Rows Workout Compare to 1/22 A. 10 minutes Bike (for calories) at an RPE 8 5 Minute Rest B. EMOMx20: Minute 1: 10% of calories …
Tag Archives: Bike
Saturday 02.01.25
Warm-Up A) 2 rounds: 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 3 Rounds: 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for …
Monday 01.27.25
Warm-Up A) 4 Rounds: 20 seconds Bike at RPE 9 10 seconds Rest B) 4 Rounds: 8 Kettlebell Deadlifts 8 Windmills 4 Burpees Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE 7×2 rounds A. Pulling Variation Strict Weighted Pull-Ups Strict Pull-ups or Ring …
Friday 01.24.25
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE …
Wednesday 01.22.25
Warm-Up A) 3 Rounds: 10 Calorie Row 10 Calorie Bike 10 Strict Pull-Ups B) 15-12-9: GHD Sit-Ups Air Squats Push-Ups Workout A. 10 Minute Calories on an assault bike at an RPE 8 5 Minute Rest B. EMOMx20: Minute 1: 10% of Bike calories from Workout A. Minute 2: 20 Seconds of Muscle-Ups RX+: Muscle …
Saturday 01.18.25
Warm-Up A) 5 Minutes of quality: 10 Calorie Bike 10 Walking Lunges 5 Strict Pull-Ups 5 Strict DB Press B) 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Sit-Up Push-Up Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of …
Tuesday 01.14.25
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE …
Sunday 01.12.25
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15 Ring Rows 15 Hand-Release Push-Ups B) 2 Rounds: 1-minute Bike 1-minute Step-Ups – 1-minute rest Workout 30 Minute AMRAP: 800m Run 40 Pull-Ups 40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells 600m Run 30 Calorie Bike 30 Burpees 400m Run 20 Power Snatches 75#/55# 20 …
Wednesday 01.08.25
Warm-Up A) 800m Run 20 seconds Handstand Hold B) 2 Rounds: 10 Ring Rows 10 Knee Raises 5 Kipping Pull-Ups 5 Toes-to-Bar Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE 7×2 rounds Here we are using the RPE chart to regulate the training …
Tuesday 01.07.25
Warm-Up A) 3 Rounds: 10M Butt Kickers 10M Bear Crawl 10M Crab Crawl 10 Ring Rows 10 Push Press, with an empty bar B) 3 Rounds: 1min Calorie Row at a 7/10 effort. 10 Dumbbell Snatches, 25#/20# 200m Row Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 at RPE7 …
Sunday 12.22.24
Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …
Saturday 12.07.24
Warm-Up 6 Minutes of Movement. 1-Minute on the Bike 20 Walking Lunges 10 Down-Ups 5 Slow Squats with a Pause at the Bottom. Then, [2 Rounds] 10 Overhead Squats 5 Strict Press Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes …