This workout was a little tougher than I wanted it to be, but if you have the moves and are a stronger biker than I am you will do fine!
The Workout
Complete the following for time:
15/10 Calories on the Assault Bike
20 Wall Balls
5 Bar Muscle Ups
15/10 Calories on the Assault Bike
20 Wall Balls
4 Bar Muscle Ups
15/10 Calories on the Assault Bike
20 Wall Balls
3 Bar Muscle Ups
15/10 Calories on the Assault Bike
20 Wall Balls
2 Bar Muscle Ups
15/10 Calories on the Assault Bike
20 Wall Balls
1 Bar Muscle Ups
15 Minute Time Cap.
Rx:
Men burn 15 Calories each round on the Bike. Women burn 10 Calories.
Men will use a 20lb Med Ball. Women will use a 14lb Med Ball.
Bar Muscle Ups
Everybody can start on the bike and set it up however they like. Complete the calories before exiting.
Everyone knows the standards for wall balls. Don’t make me no rep you…
As long as you get yourself over the bar and arms locked out we are good! No using your feet to climb up the rig though. That’s dirty and it will not be tolerated.
Masters
Same Bike and Wall ball standards as Rx
10 Chest to Bar Pull Ups for Men each round.
10 Chin Over bar Pull Ups for women each round.
Chest must hit the bar every rep. Coming close is not the same thing.
Chin must go over the bar every rep. Coming close is not the same thing.
Scaled:
Same Bike and Wall Ball standards
Men will use a 14lb ball. Women will use an 8 lb ball.
20 Ring Rows each round.
Strategy Tips***
There is not a lot of time to complete these 5 rounds so you have to be done with each round minimum under 3 minutes. The first round can be the longest, but also could be the shortest with it being the first round. Let’s be real. The bike sucks, but you can do it. Pump your legs. I suggest setting the bike up where your hips are more over your heels as you are pedaling. Move the seat forward so you don’t have to reach so far for the handles. That’s what I did, but you guys can put it however you like.
Wall balls are wall balls. Just do them and to avoid shoulder fatigue try the swim move where you drop your arms down in between each throw. It takes timing, but you can do it and it may save your shoulders a bit.
Muscle ups. Gotta practice and just have to get a good balanced swing. Try your best to get your grip over the top a bit to get a better pull over the bar.
What I did
Not much different than what I just explained. My biking sucks, but I was able to do everything unbroken. Just kept a pace on the bike and if I needed to rest my legs I put more pressure on my arms to pull the handles and same thing to rest arms. Just have to get to the wall balls. Wall balls for me aren’t a problem at 20 reps a pop. I can manage that well and the muscle ups weren’t bad either. For me this one came down to the bike. If you are a stronger biker than I am you will beat me. (assuming you are better at the other 2 as well)
My time was about 13:47 so not terrible, but I definitely cut it close to the time cap.
Best of luck to all of you! Once again if you have any questions, let me know!
