DIABLA

Great guys, olden days. Photo: Oscar Bravo

It's been a long time coming team, but the day is finally here... time to test out a brand new wod that we have never taken on at Vic City. It's meant to be a test of power, pacing, and efficiency that will tax you over a 30 minute span. Grab a whiteboard to record your reps or jot them down in the BTWB app as you go!

Coaches - can stagger groups if sharing bikes - second group goes 30 sec into the first groups recovery time.

Enjoy!

Cam

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TRAINING WEDNESDAY THURSDAY

WARM UP: 3 rounds

50 single skips (or 25 jumping jacks)

8 air squats

6 dowel dislocates

8 double crunch

WOD:

Cycle through three different barbell movements with lateral burpees in between. Hit the bike cals aggressively to get them done sooner but not over your redline... it will be a fine balance!

2 rounds, 1 min each, for max reps of:

10/6 Assault Bike Calories max reps in remaining time Power Snatches, 75/55 lbs

Rest 2 mins

10/6 Assault Bike Calories max reps in remaining time Lateral Burpee Over Bars

Rest 2 mins

10/6 Assault Bike Calories max reps in remaining time Push Press, 75/55 lbs

Rest 2 mins

10/6 Assault Bike Calories max reps in remaining time Lateral Burpee Over Bars

Rest 2 mins 10/6 Assault Bike Calories max reps in remaining time Front Squats, 75/55 lbs

Rest 2 mins

Extra Instructions

A different style of workout here! All about fast pace on the bike as a buy in, and even FASTER on the movements to collect valuable reps! Keep track of your reps on a whiteboard as you go, or add them into the BTWB app in your rest time.

FG2: 35/55, burpee step over, drop cals if needed to 7/4

FG1: scale as needed