Tough little session if performed correctly!

The absolute key to this workout is ensuring that you hit the 75-80% intensity after every short maximum effort on the bike. Do not allow this to slip back to recovery pace!

Rounds 1 & 2 = 1 Cycle

Complete 2 x Cycles

Kettlebell Renegade Row

  1. Set up in a push up position on the kettlebells.
  2. Push one kettlebell into the floor and row the other towards your chest. 
  3. Lower the kettlebell to the floor and change sides. 

Dumbbell Burpees

  1. Just like a regular burpee, your hands and dumbbells should be shoulder width apart.
  2. Drop to the floor using the dumbbells to support your body.
  3. Kick your feet back so you are in a plank position.
  4. Do a push up while holding the dumbbells.
  5. Then jump your feet up towards your hands, stand up and repeat.

Dumbbell Push Ups

  1. Set the dumbbells on the floor, just wider than shoulder-width.
  2. Place your hand on the dumbbells with a straight body
  3. Push your body upwards by straightening your elbows. 
  4. Bend your elbows to return to the starting position.

Legs Raised Crunches

  1. Lay on your back with your legs raised.
  2. Squeeze your abs, lifting your shoulders and upper back off of the floor.
  3. Keep your lower back pressed into the floor.
  4. Slowly uncurl your abs to lower back to the starting position. 

Assault Bike/Rower x Strength Blast

Don't forget your warm up!

Be sure to do the warm-up before every workout session.

Round One

Assault Bike

  • 0:50 seconds 75-80% effort
  • 0:10 seconds 100% effort
  • 0:40 seconds 75-80% effort
  • 0:20 seconds 100% effort
  • 0:50 seconds 75-80% effort
  • 0:10 seconds 100% effort
  • 0:40 seconds 75-80% effort
  • 0:20 seconds 100% effort

Strength

  • 0:30 seconds Kettlebell Renegade Row
  • 0:30 seconds Dumbbell Burpees

2:30 Rest

 

Round 2

Rower

1:00 minute

Strength

Complete the following reps in 1:00 minute (rest remaining)

10 x Dumbbell Push Ups

15 x Legs Raised Crunches

Repeat x 4

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