GENERAL WARM-UP

30 Seconds Each

Easy Bike or Run
Active Spidermans
Russian Baby Makers
Shoulder Taps

Moderate Bike or Run
Mountain Climbers
Straight Leg Sit-ups
Arch Hold

Faster Bike or Run
Sprawl
Inchworm to Push-ups
Hollow Hold

MOBILITY

Pike Stretch: 40 Seconds

Up Dog: 40 Seconds

Child’s Pose: 40 Seconds

WOD

AMRAP 4:
21/27 Calorie Assault Bike
27 Burpees
27 Renegade Rows

Rest 4 Minutes

AMRAP 4:
15/21 Calorie Assault Bike
21 Burpees
21 Toes to Barbell

Rest 4 Minutes

AMRAP 4:
12/15 Calorie Assault Bike
15 Burpees
15 Bent Over Rows

WORKOUT BRIEF

DESCRIPTION

• The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles
• This forces your body to improve its ability to buffer that acid
• If you finish the gymnastics in each window, you’ll cycle back to the bike and work until the 4 minutes is up
• Your score for each AMRAP 4 is total rounds + reps completed
• When choosing rep schemes and variations, consider the following scoring goals for each round:
• 1st AMRAP: 1-1+ Rounds
• 2nd AMRAP: 1-1.5+ Rounds
• 3rd AMRAP: 1.5-2+ Rounds

BURPEES

• These are standard burpees requiring chest to ground and full extension at the top of each rep
• You can jump-up or step-up off the floor

STRATEGY + WOD

BIKE & BURPEES

• The goal on these two movements is to move at the fastest pace possible that still allows you to smash the third movement of each round
• Maintaining a rhythm with your breath through the bike and burpees will allow you to maintain a strong speed while also getting to the gymnastics under control

ROWING MOVEMENTS

• While we have a short time to work, that doesn’t mean we have to try to complete these unbroken
• If you’re confident in doing so, it does get you back on the bike a lot faster
• However, quick sets with quick breaks can be just as effective if these movements are challenging for you
• These quick sets can be better if you know big sets will cause you to hit a wall and force a long rest
• The best option is the one that keeps you moving forward with minimal rest
• Here are a few thoughts on how to approach each set:
• Set of 27: 27 / 15-12 / 9-9-9 / 8-7-6-6 / 7-5-5-5-5
• Set of 21: 21 / 12-9 / 7-7-7 / 6-5-5-5 / 5-4-4-4-4
• Set of 15: 15 / 8-7 / 5-5-5 / 4-4-4-3 / 3-3-3-3-3

AFTER PARTY

Not For Time:
30 Russian Twist
40 AbMat Sit-ups
30 Hollow Rocks
40 AbMat Sit-ups
30 Russian Twist

WORKOUT VARIATIONS

HOME GYM

AMRAP 4:
27 Jumping Lunges
27 Burpees
27 Renegade Row

Rest 4 Minutes

AMRAP 4:
21 Jumping Lunges
21 Burpees
21 Toes to DB

Rest 4 Minutes

AMRAP 4:
15 Jumping Lunges
15 Burpees
15 Bent Over Rows

MODIFICATIONS

ASSAULT BIKE

• Equal Calorie Any Machine (To Maintain Rep Scheme)
• Equal Rep Shuttle Runs [10 Meters]

PULL-UPS

• Reduce Reps
• Banded Pull-ups
• Jumping Pull-ups
• Strict Pull-ups
• Ring Rows
• Inverted Bar Rows
• Renegade Rows
• Dumbbell Rows From Plank Position
• Barbell Bent Over Rows
• Double Dumbbell Bent Over Rows
• Single Dumbbell Bent Over Rows
• Odd Object Bent Over Rows

TOES TO BARBELL

• Reduce Reps
• Feet as High as Possible
• Knees to Elbow/Chest/Waist
• Toes Raises
• GHD Sit-ups