15:00-50:00

40-30-20-10 (30-22-14-8)
Calorie Assault bike (OR 400-300-200-100m Run)
Air Squats
-Rest 5:00-
40-30-20-10 (30-22-14-8)
Calorie Assault bike (OR 400-300-200-100m Run)
Wall Balls (20/14)

SCALING

32-24-16-8-(24-18-12-6)
Calorie Assault bike (OR Run 300-200-100-50m)
Air Squats
-Rest 5:00-
32-24-16-8-(24-18-12-6)
Calorie Assault bike (OR Run 300-200-100-50m)
Wall Balls (20/14)

The SCALING aim is for a moderate/fast bike and unbroken air squats and 1-2 sets on wall balls.

Scaling option to finish near the target score:

TARGET SCORE
Target Time workout 1: sub 8 minutes

Target Time workout 2: 9-10 minutes

Time Cap workout 1: 12 minutes

Time Cap workout 2: 14 minutes

STIMULUS and GOALS
These couplets are going to make your quads sing (or scream)!!! The heart rate and lactic build up in the quads will be intense. We want to work on getting progressively faster with the bike and air squats as the reps descend each round

Come out with a moderate/fast pace as you have 2 workouts and need to take volume into consideration. We’d like you to be able to hit workout 2 within 30 seconds of the same time as workout 1.

Ladies have less calories on the bike but the same number of wall balls and air squats.

WORKOUT STRATEGY & FLOW
Assault bike: Come out with a moderate/fast pace that you can slightly increase intensity with for the 30, 20, and 10. A good goal for watts is 400/300+ and building each round.

Air Squats: Aim for not stop moving on these! We want you to push how fast you can cycle reps (while still getting depth and standing all the way up) in the round of 20 and 10.

Wall Balls: These will take longer than air squats but we’d still like to see unbroken (no more than 2 sets). You can use the first ~5 calories of the bike to recover after the set of 40 and 30. Commit to picking up the ball immediately after exiting the bike.