Please note, we have added a Concrete Jungle Gym Classes at 5:30 PM on M/T/W/TH. (No more WOD in the Park) we will be working out right in front of the gym!! YAY!! Barbells, YAY!!
Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
GENERAL WARM-UP
Bike Warmup
2 Minute Easy Bike or jog or Jumping Jax or Burpees
30 Seconds Each
With Single Light Dumbbell:
Air Squats
Dumbbell Goblet Squats
Down Dog
Dumbbell Single Arm Russian Swings (15 Seconds Each Side)
Inchworm to Push-up
Dumbbell Single Arm Strict Press (15 Seconds Each Side)
Warmup
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Dumbbell Ankle Stretch: 30 Seconds Each Side
Goblet Squat Hold: 45 Seconds
Table Top Stretch: 45 Seconds
For Time:
50/75 Calorie Assault Bike
21 Double Dumbbell Front Squats 35/50 M25/40
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters
WORKOUT BRIEF
DESCRIPTION
- This 4-station chipper workout combines calories on the Assault bike with odd-object weightlifting
- After clearing the opening bike, the dumbbell movements will increase in difficulty with each set of 21 reps
- The expected time range for this piece is between 8-15 minutes
DOUBLE DUMBBELL HANG CLUSTERS
- This will be the most challenging dumbbell movement based on the large range of motion
- That being said, let’s choose our weight for all 3 dumbbell movements based on this station
- This should be a load that allows you to complete the set of 21 hang clusters in 2 sets when fresh
- The hang cluster is also known as the “hang squat clean thruster”
- You can swing the bells inside or outside of the legs for the clean portion of the movement
- After squatting and driving the weight overhead, there is no re-bend of the knee
DOUBLE DUMBBELL FRONT SQUATS
- To keep these as front squats, we’ll say that you can hold the bells however you’d like as long as the front bells are on the front half of the body
DOUBLE DUMBBELL PUSH PRESS
- Just like in the hang cluster, there is no re-bend of the knees after driving the weight overhead
STRATEGY + WOD
GENERAL
- This workout is about balancing your speed on the bike with your ability to thrive through the dumbbell movements
- One strategy that could work well goes as follows:
- Strong Pace on the Bike
- Several Breaks on the Front Squats
- Big Sets of Push Presses
- Quick Sets with Quick Breaks on the Hang Clusters
- A stronger pace on the bike allows you to get the payoff that comes in the form of faster calorie accumulation
- The front squats will be challenging after the bike, so breaking this movement into several sets can allow to you “recover” the heart rate and legs a bit
- The push presses have the shortest range of motion of all the dumbbell movements, so you can finish the 21 reps very quickly if you go big
- The hang clusters will provide the biggest challenge of the day
- Big sets may not be sustainable based on the weight and very large range of motion, but sets instead of singles are definitely necessary because the movement comes from the hang instead of the floor
- Look to chip away at smaller sets with quick breaks between to finish out the workout
- This is just one of many different strategies that could be used for this workout
- See below for potential bike paces and break-up options for the dumbbell movements
ASSAULT BIKE
- Women:
- 57-58 RPM: Bike Cleared in ~6 Minutes
- 60 RPM: Bike Cleared in ~5 Minutes
- 65 RPM: Bike Cleared in ~4 Minutes
- 70 RPM: Bike Cleared in ~3.5 Minutes
- Men:
- 65 RPM: Bike Cleared in ~6 Minutes
- 70 RPM: Bike Cleared in ~5 Minutes
- 75 RPM: Bike Cleared in ~4 Minutes
- 80 RPM: Bike Cleared in ~3.5 Minutes
DUMBBELL MOVEMENTS
- 1 Set: 21
- 2 Sets: 12-9
- 3 Sets: 7-7-7
- 4 Sets: 6-5-5-5
- 5 Sets: 5-4-4-4-4
- 6 Sets: 6-5-4-3-2-1
- 7 Sets: 3-3-3-3-3-3-3
AFTER PARTY
Weighted BSS into Jumping BSS
On the 2:00 x 4 Sets:
12 + 12- 12 weighted into 12 Jumping (each leg)
10 + 10
8 + 8
6 + 6
WORKOUT VARIATIONS
HOME GYM
For Time:
50 Burpees
21 Double Dumbbell Front Squats 35/50
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters
MODIFICATIONS
ASSAULT BIKE
- Equal Calorie Echo Bike or Bike Erg
- Equal Calorie Ski Erg
- 90/60 Calorie Row
- 100/70 Calorie Schwinn Bike
- 1,200 Meter Run
- 1,000 Meter Air Runner or Trueform
DOUBLE DUMBBELL FRONT SQUATS
- 21 Single Dumbbell Front Squats
DOUBLE DUMBBELL PUSH PRESS
- 21 Single Dumbbell Push Press each side
DOUBLE DUMBBELL HANG CLUSTERS
- 21 Single Dumbbell Hang Clusters