21 Minutes of Assault Bike

Monday, April 22 2019

WOD: 3:00 assault bike @ 70/65RPM if possible, 1 minute rest, 2:00 assault bike @ 72/67 rpm, rest 1:00, 1:00 assault bike @ 74/69rpm - rest 3 minutes, 10x :30 @ 75/70 RPM (run time 21 minutes) The RPM figures can be adjusted as necessary based on experience/skills on bike.

Strength: Work up to a heavy speciality bar squat to a box

Recovery: 1x50 banded good morning


Results


Comments (0)

  • No Comments