Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Air Squats 16 Russian Swings 16 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE 9 2×4 @ …
Tag Archives: Bike
Tuesday 04.02.24
Warm-Up A) 3 Rounds: 1 Minute Bike @ RPE6 Then, 15m Butt Kickers 15m High Knees 15m Broad Jump 15 Close Grip Push-Ups B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx15: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose …
Saturday 03.30.24
Warm-Up A) 2 Minute Bike @ RPE6 30 Second Bike @ RPE8 1 Minute Bike @ RPE6 30 Second Bike @ RPE8 30 Second Bike @ RPE6 B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations …
Wednesday 03.27.24
Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low …
Monday 03.25.24
Warm-Up A) 1 Round: 500m Row 15 Russian Kettlebell Swings 15 Tempo Dumbbell Press (3 seconds down each rep) 1 Minute Bike B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx12: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a …
Saturday 03.23.24
Warm-Up A) 4 Rounds: 1 Minute Row at RPE 6 30 Second Row at RPE 8 B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 2 Touch-and-Go Power Snatches 2 @ RPE 6 2 @ RPE 7 2 @ RPE …
Thursday 03.21.24
Warm-Up A) 1 Round: 500m Row 20m Bear Crawl 20m Crab Walk 1 Minute Plank B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Bar Dips 4 Step-Ups Strength EMOMx12 minutes: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up variation …
Wednesday 03.13.24
Warm-Up A) 3-Minute Row B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power Clean from the floor Snatch …
Tuesday 03.12.24
Warm-Up A) 3 Rounds: 8 Calorie Bike 16 Walking Lunges 8 Hand Release Push-Ups, with a pause B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Ring Dips 4 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up …
Sunday 03.03.24
Warm-Up A) 5 Rounds: 5 Single-arm Russian Kettlebell Swing, Left 5 Single-arm Russian Kettlebell Swing, Right 5 Tempo Hand Release Push-Ups (3 seconds down each rep) 1 Minute Bike at RPE 6 B) 3 rounds: 2 Strict Pull-Ups 2 Bar Dips 10 GHD Sit-Ups 10 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips* …
Friday 03.01.24
Warm-Up A) 1 Round: 1 Minute Bike 1 Minute Row 30 seconds Bike 30 seconds Row B) 2 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 5 Dumbbell Shoulder-to-Overhead 15 Sit-Ups Workout 10 Minute AMRAP: 5 Power Cleans, 185#/135# 10 Calorie Bike 200m Run – 3 Minute Rest 10 Minute AMRAP: 5 Deadlifts, 185#/135# 10 …
Tuesday 02.27.24
Warm-Up A) EMOMx10: Odd: 40-second Push-Up Plank Even: 10 Ring Rows + 5 close grip Push-Ups B) 3 round: 10 cal Bike 10 Knee Raises 5 Negative Dips Strength EMOMx12: Minute A- Muscle-Ups.Dips Minute B- 1 Min Sub Max Calorie Bike Minute C- Rest Strength Tip Objective: choose a muscle-up variation (ring or bar) and …