4 Sets:
Assault Bike 2min with an ascending build up every 20 seconds as follows:
200 watts. 250 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 95% effort):
15 Burpees
15 Cal Row
150 m Run
15 Cal Assault Bike
rest 4min bw each set
*Note: each set the order of the implement will change after the build up as follows:
Set 2 = Run, Row, Bike, Burpees
Set 3 = Bike, Burpees, Row, Run
Set 4 = Run, Bike, Burpees, Row
Assault Bike 2min with an ascending build up every 20 seconds as follows:
200 watts. 250 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 95% effort):
15 Burpees
15 Cal Row
150 m Run
15 Cal Assault Bike
rest 4min bw each set
*Note: each set the order of the implement will change after the build up as follows:
Set 2 = Run, Row, Bike, Burpees
Set 3 = Bike, Burpees, Row, Run
Set 4 = Run, Bike, Burpees, Row
I wasn't able to decrease my split times with these. The burpees killed me each round. Splits were 3:50, 4:06, 4:16, and 4:17 respectively. Using an airdyne rather than an assault bike is really frustrating and I don't think I'm getting the most out of these because of it
No comments:
Post a Comment