assault bike, crossfit, deadlift, push press, tabata, training, wod, workouts -

Tuesday 3.17.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 1 legged Romanian Deadlifts

250m Row

2 Turkish Get Ups with Kettlebell each side

1 Minute Couch Stretch


Skill Work 


2 Rounds NFT

30 Foot Handstand Walk or Practice

5 Strict HSPU

2 Legless Rope Climbs

2 Rope Climbs

2 Strict Ring Muscle-Ups

2 Bar Muscle-Ups


WOD (Workout of the Day) 

"'Tour de Suck"  

For Total Calories

Rounds of 20:10 Assault Bike Tabata

20 Deadlifts 225/175

8 Rounds of 10:20 Assault Bike Tabata

20 Push Press 155/95

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 60-100 Calories
  • Not hard to dissect this one, go hard on the bike Tabata's so that the rest rejuvenates you for the next cycle.  Pick a weight you can do 10 unbroken in both exercises fresh.  Get after it!
  • Score is total Calories

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight