Assault Bike plus Run Workout:
4 rounds:
Bike: 3min easy, 2min moderate, 1min hard, 30sec max effort
Run: 800m moderate jog (with weight vest).

****Weight vest needs to be 10-15% of body weight.

Workout Details: Bike 3min easy, 2min mod, 1min hard, 30sec max effort. Immediately do 800m moderate jog with weight vest, repeat for a total of 3 rounds. No add’l rest between intervals or rounds.

30 snatches for time (100/70 kgs).

100M Sprints x 10
1:00 rest in between

Note each sprint time

17.25
19.06
18.13
18.06
18.97
19.57
19.56
19.34
18.09
18.47

21-15-9 reps for time of

• L pull-ups
• Strict handstand push-ups

AMRAP 9 min

2 Bear complex

9 Box jumps

Rest 1:30 min

AMRAP 5 min

3 Bear complex

10 Box jumps

20 minutes:
750m Row
30 Lateral burpees
Record the number of rounds

Baseline
25 Rows
25 Pushups
25 (50)Crunches/Leg Lifts
25 Air Squats

Skill Work
HS Wall Walk Ups x3

WOD
5 rounds:
:45 seconds of single unders
:45 seconds of air squats
:45 seconds of box step ups (18")
score is total reps.

round 1: 60/27/17
round 2: 70/24/17
round 3: 80/26/17
round 4: 75/25/17
round 5: 77/26/18
total: 362/128/86 or

For Time:

30 TTP
30 Supermans
30 Sit Ups
20 TTP
20 Supermans
20 Sit Ups
10 TTP
10 Supermans
10 Sit Ups

5 x 20 m kelkantyöntö pareittain: Kun toinen pareista työntää, toinen lepää.

Sen jälkeen 3 x 200 m juoksu + 20 m hollow kierintä

Back squat 3x8 (70%), 1x5 (75%), 2x2 (80%), 1x5 (85%)