Friday 3-30-18
5 Rounds
10 Kettlebell Swing (80#/62#)
50 Double under
10 Push Press (135#/95#)
55+ RX
5 Rounds
10 Kettlebell Swing (62#/44#)
50 Double under
10 Push Press (95#/65#)
ENDURANCE CLASS
ASSAULT BIKE
TIME WATTS Rx WATTS scaled
2:00 200 150
1:00 250 200
1:00 300 225
1:00 350 275
1:00 400 300
1:00 200 150
1:00 300 225
1:30 400 300
1:30 200 150
1:00 250 200
1:00 300 225
1:00 350 275
1:00 400 300
1:30 200 150
0:30 450 350
1:00 150 100
0:30 450 350
1:00 150 100
0:30 450 350
This workout has a steady increase to help develope cardio endurance. The last few high
intensity intervals are meant to push the aeroboic threshold
2018 03 29