April 11, 2021


Assault Bike 2:00 – Easy / Jog 400m

:60 Squat Hold

:30 Knuckle Draggers

Bike 1:00 – Moderate / Jog 200m

10 Scap Retractions

:30 Inch Worm to Push-Up

Assualt Bike :30 – Sprint / Run 100m

(warm-up can be performed on the monostructural machine that is being used in the workout


Focus; Press down hard, direct the hips up (and forward) – useful for Butterfly & Kipping


Focus: Chest Tall, Lean into the Handles


Focus: Elbows Up (during the squat), Elbows Forward (on the return)

Workout of the Day

“Acid Reflux”

5 Rounds For Time:
15 Chest-to-Bar Pull Ups
12/9 Calorie Assault Bike
9 Thrusters (115/85#)

Modification 1 (Performance)

5 Rounds For Time:
10 Chest-to-Bar Pull Ups (or Regular)
12/9 Calorie Assault Bike
9 Thrusters (95/65#)

Modification 2 (Fitness)

5 Rounds For Time:
15 Jumping Pull Ups
10/7 Calorie Assault Bike
9 Thrusters (65/45#)

Additional Scaling Thoughts

A general scaling rule to consider with regards to scaling movements, can be this – “Do they have it or can they do it?” If they “have it”, it means that the athlete can do several reps, but may need to scale reps or load to keep the intensity high. If they “can do it” it means they have 1 or 2 reps, but don’t have enough body control and awareness to add high intensity to it.


1:00 Child’s Pose + Groin Stretch

:30 Figure 4 (each side)

:30 Eagle Arms (each side)

1:00 Couch Stretch (each side)

ACCESSORY – Strength (outside of class time)

-Tempo Front Squat

On the 2:00 x 5 Sets:
3 Tempo Front Squats

3 Seconds Down + 3 Seconds Hold

Start at 60% and Build to Moderate Set


5 Rounds for Time:
15 DB Bent-Over Row
200m Run (or Bike Erg 15/12 cals)
9 DB Thrusters