assault bike, chest to bar, Core, jack knifes, russian kettlebell twists, toes to bar, training, wod, workouts -

Wednesday 1.15.20

Warm-up Prep (10-15 Minutes)


Strength -Core

4 Rounds - NFT (Not for Time)

10 Strict Toes to Bar

22 Russian Kettlebell Twists (Pick a moderately heavy weight)

12 Jack Knifes

*Focus on strict form for all 3 Exercises


WOD (Workout of the Day)


5 Rounds x 3 Minutes each round 

21 Chest to Bars

Max Calorie Assault Bike

Rest 3 Minutes 

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative


  • Chest to Bars should be done in 1-2 sets, then max effort on the bike
  • This is a max effort couplet, go hard since you have a nice amount of rest  
  • Target reps we are shooting for per round are between 40-70
  • Score is number of reps completed (1 Calorie is 1 Rep)

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Pull-ups or Jumping Pull-ups, Rower