Warm-Up 8 Minutes: 1-Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. Workout Choose …
Tag Archives: Bike
Tuesday 01.31.23
Warm-Up 8 Minutes: 1-Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. Workout Choose …
Thursday 01.12.23
Warm-Up 2-Minute on the Bike Then, 3 Rounds: 12 Russian Swings 6 Strict Pull-Ups 12 Romanian Deadlifts – With an Empty Bar 6 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6 @ RPE 8 weight and perform 6 …
Thursday 01.12.23
Warm-Up 2-Minute on the Bike Then, 3 Rounds: 12 Russian Swings 6 Strict Pull-Ups 12 Romanian Deadlifts – With an Empty Bar 6 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6 @ RPE 8 weight and perform 6 …
Tuesday 01.03.23
Warm-Up 14 Calorie Row 14 Air Squats 14 Lunges 14 Calorie Row 14 Wall Balls 14 Sit-Ups 14 Calorie Row 14 Ring Rows 14 Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the …
Thursday 12.29.22
Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 20 Back Squats, with an empty bar 400m Row Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the Back Squat for 2 sets. …
Tuesday 01.03.23
Warm-Up 14 Calorie Row 14 Air Squats 14 Lunges 14 Calorie Row 14 Wall Balls 14 Sit-Ups 14 Calorie Row 14 Ring Rows 14 Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the …
Saturday 12.24.22
Warm-Up 3 Rounds: 1 Minute on the bike at a 6/10 effort (RPE6) Then, 10 Air Squats 10 Front Squats with an empty bar 5 Strict Presses with an empty bar 5 Overhead Squats with an empty bar 5 Hang Squat Cleans with an empty bar. Strength Every Minute on the Minute for 10 Rounds …
Thursday 12.29.22
Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 20 Back Squats, with an empty bar 400m Row Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the Back Squat for 2 sets. …
Tuesday 12.20.22
Warm-Up 3 Rounds: 40 seconds Row at RPE6 20 seconds Rest 40 seconds Bike at RPE6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: build to an RPE of 8 for 4 repetitions in the Back …
Monday 12.19.22
Strength Romanian Deadlifts 8 Reps @ RPE6 8 Reps @ RPE7 8 Reps @ RPE8 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romanian Deadlift starts at the top position of the deadlift with the hips open and legs …
Saturday 12.24.22
Warm-Up 3 Rounds: 1 Minute on the bike at a 6/10 effort (RPE6) Then, 10 Air Squats 10 Front Squats with an empty bar 5 Strict Presses with an empty bar 5 Overhead Squats with an empty bar 5 Hang Squat Cleans with an empty bar. Strength Every Minute on the Minute for 10 Rounds …