Workout of the Day
METCON
Every 4:00 x 5 Rounds
10 Strict Chin-Ups
60 Double Unders
15 Cal Air Bike
(+)25 or 20 cals
Notes
The flavor is this workout should feel like a sprint on the double unders and air bike such that you get about 1:30-2:00 rest. If you’re a beast on the bike increase the cals while still hitting it hard.
Double Unders
60 reps
1:00 AMRAP Double Unders
120 Single Unders
Chin-Ups
should take you less than a minute to complete
10/7 Strict
10 Strict into kipping as needed
10 Banded or Self Assisted
ASSISTANCE
Biceps Curls
3×10-12
Lateral Raises
3×10-12
Notes
Perform a superset on each exercise, try to bring the final set to failure.
Programming Template: Week 6/6
Team CFSBK showed up hard to volunteer at Tin Slingers. Thank you to everyone who lent their time and talent to make last Friday happen!
How to set up your Assault Bike
This 7:00 video goes into deep detail about how to set up the assault bike based on your limb lengths as well as some of the postures and positions you want for optimal output. The sound is a little soft but its well worth a watch!
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