Day 4
mattjd70
Posts: 106 Member
Power day.
I have this cued up
6x
1min Assault bike
1min Row
10 Wtd Step Ups
10 Pushups
10 Swings
(I bring a box, wts, KB over to the rowers/bike and make a little area, sometimes I pull the rower and bike to show they are in use).
This workout works the glycogen system....no rest between reps, not low and slow!
It should be moving as far and as fast as possible. Push yourself to limit recovery.
On the bike pick an Rpm that holds you accountable...can you do 64 for each minute? Same for row, maybe 26 stroke rate???
Do any workout you want (any format, any exercises)...but to work the Power pathway, is should be about 15 minutes of balls to the wall. If, after the workout, you feel like you could do more...you did it wrong.
Usually, I can get these days done in about 40 mins. Warm up, work, cool down, out!
I have this cued up
6x
1min Assault bike
1min Row
10 Wtd Step Ups
10 Pushups
10 Swings
(I bring a box, wts, KB over to the rowers/bike and make a little area, sometimes I pull the rower and bike to show they are in use).
This workout works the glycogen system....no rest between reps, not low and slow!
It should be moving as far and as fast as possible. Push yourself to limit recovery.
On the bike pick an Rpm that holds you accountable...can you do 64 for each minute? Same for row, maybe 26 stroke rate???
Do any workout you want (any format, any exercises)...but to work the Power pathway, is should be about 15 minutes of balls to the wall. If, after the workout, you feel like you could do more...you did it wrong.
Usually, I can get these days done in about 40 mins. Warm up, work, cool down, out!
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Replies
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Like!0
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Like, too.0
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Like #3!
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This workout looks amazing!0
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What is an assault bike?
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That's what I thought. Thanks!
I did my metcon with a 2minute row b/c no assault bike at the gym here. I have to say that by round 5 and 6, I was hating the step-ups. All the other ladies working out look like they never sweat and then there was me: red faced and dripping.0 -
ouch...2min row is no compromise, nice!
ha! that would be a funny one to see around people not in metcon mode!:)0 -
Same appearance for me. My total time was 10 min longer than Matt's. My pace is not what it used to be!0
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