VENDREDI 10/03/2020

WARM-UP
1:00 Bike (Easy Pace)
3 ROUNDS…
10 Alt Box Step Ups (20”)
10 KB Deadlifts
10 Sit Ups
1:00 Bike (Hard Pace)

TEACHING
A common misconception is that there is no such thing as technique on the assault bike. Wrong! Use today’s teaching to
help athletes succeed on the Bike with these pointers. This will also double as a drill in proper pacing to help everyone
identify an aggressive pace.

:30 Moderate Pace – Focus on maintaining a vertical torso. This will allow the athlete to breath properly and get as much
oxygen into the bloodstream as possible.
:45 Moderate-Hard Pace – Focus on driving down hard on the pedals with the legs. Ensure that athlete’s knees are in line
with their toes, to allow for maximum leg drive and proper body mechanics.
1:00 Aggressive Pace – Focus on maintaining tension in the handles and pedals. Often times when athletes are going
hard, tension is lost. When tension is lost, power is also lost. Make sure everyone is staying smooth on the pedals and
handles so no power is lost!

WORKOUT
5 SETS
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with
full extension at the top. Vest or plate optional.

FINISHER
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll
down the body. Feet can be anchored if desired.