Assault Bike Tips!

Team,


You are all familiar with how tough the Assault Bike can be. It may be the most universally tough piece of fitness equipment, and we put our fair share of minutes on it! Here is a quick video on some basic set up tips for the bike, so you can at least dial in your set up and posture when hitting intervals. There are some good tips about pacing (using rpms) as well.


Good luck with the "death by" tomorrow!


Cam





TRAINING FRIDAY SATURDAY


WARM UP



SKILL; HANG SNATCH


5-4-3-2-2-2-2 E2M


Build as you go, and you can continue to build if you are still making your doubles cleanly. You can put the bar down between reps on the 2's.


Conditioning:


These are all "death by" workouts, meaning each minute, you need to add 1 more rep to complete inside that 60 seconds. These tend to be "fine" for a while then get tough really quickly. In terms of the assault bike and row options, don't sprint the calories... instead pace yourself so you don't get unnecessary burn in the legs. With the burpees (should you choose them), just stay as smooth as possible!!


Push AS HARD AS YOU CAN once you get to a minute where you don't think you'll make it. Remember also that partial reps count so if you complete the round of 10 and are almost cooked, then try to get 2, 3, or 4 reps into the next round as these count towards your score.


Option 1: Death by Assault Bike Calories


Go off the main gym clock and RESET the monitor after each minute


Option 2: Death by Row Calories


Go off the main gym clock and RESET the monitor after each minute


Option 3: Death by Burpees