assault bike, crossfit, Row, toes to bar, training, wod, workouts -

Friday 6.12.20

Warm-up Prep (10-15 Minutes)

2 Rounds

1 Minute Bike

50 Single Unders

10 Hollow Rocks

400m Run


Strength/Skill - Power Cleans 

EMOM 1:30 x 6 Rounds

3 Power Cleans @ 90% 1 RM


WOD (Workout of the Day) 

"Rush Hour"  

Assault Bike Tabata 20:10 x 8 Rounds

Rest 2 Minutes

Toes to Bar Tabata 20:10 x 8 Rounds

Rest 2 Minutes

Row Tabata 20:10 x 8 Rounds 

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic


  • Our goal for this workout is to target 
  • This triplet will tax your oxidative system and Glycolytic on the toes to bar, control your breathing on the rest and go hard enough where you can recharge a good amount to keep a consistent pace on each round for the bike and row.  The toes to bar will get harder and harder each round, pick a number after your 2nd round and stick to it.
  • Score is total calories on row and bike and total reps of toes to bar

*Scale accordingly if any exercise cannot be performed RX