assault bike, crossfit, double unders, emom, training, wod, workouts -

Monday 3.23.20

Warm-up Prep (10-15 Minutes)

2 Rounds

200m Row

50 Single Unders

10 Ring Rows

5 Samson Stretch with hamstring stretch

1 Minute Calf Stretch on rig 


Strength - Push Press

On the 1:30


Build to a heavy set of 3 keeping the weight challenging in each set, use same weight for second set of 3 while keeping weight a little heavier for each set on the way down.


WOD (Workout of the Day) 


EMOM x 12 Rounds

Odd - Assault Bike

Even - Double Unders

Rest 1 Minute

Incorporated Energy Systems in WOD:  Oxidative


  • Our goal for this workout is to target a number you can keep consistent for each round
  • This will be an all out assault for each round, first 20 seconds keep a moderate to semi fast pace, second 20 should be an all out effort with the last 20 in cruise mode.  For DU's, this should be an all out effort before your rest, take advantage of it.
  • Score is calories and DU count

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Single unders x 3