Workout list by Tomi Kainiemi Tomi K. Bike WODs

1 min Assault bike all out for calories Workout

1 min Assault bike // Airdyne // Bike erg all out.
No pacing, just all out!
Record calories and machine which you used.
Assault bike tabata Workout
8 rounds for cal:
- 20sec ON
- 10sec OFF
The Finisher Workout

7 RFT:

Get to 20cal AFAP. Aim under 1min.
Rest 2 minutes between rounds.
Assault bike and DU Workout

For time:

100 cal AB
200 DU
80 cal AB
160 DU
60 cal AB
120 DU
Assault bike intervals Workout

3x20 minutes.
1min ON / 1min OFF.
3 minutes rest btw sets.
Assault bike from 50 to 10 Workout

50-40-30-20-10 cals for time
Rest 1:1 ratio
Raise the roof Workout

12min AMRAP:

12/9cal Assault bike
8 Alt. DB snatch 22,5/15kg
6 T2B
Speed round Workout

9min AMRAP:
3 Power clean
3 Front squat
3 Push jerk
9cal Assault bike

M: 61kg
N: 43kg
The long haul Workout

3 rounds for time:

50cal Assault bike
50 WB
Assault capacity Workout

200/160 Calorie Assault Bike
Males: 20 Calories Easy, 20 Calories Hard
Females: 16 Calories Easy, 16 Calories Hard

1 min Assault bike all out for calories Workout