Bike Erg

Tags:

Objectives of Today’s Training

  • Muscle Endurance
  • Mental Fortitude

Workout-1

9 x 1 Increasing Weight

Curtis P with a Jerk

What is a Curtis P

  • Squat Clean
  • 2 front-rack lunges
  • 1 Jerk

Workout -2

For Time

  • 2k Bike
  • 50 bear hug squats (50/30)
  • 40 burpees
  • 30 pull-ups
  • 20 weighted step-ups (20″) (50/30)
  • 10 wall balls (50/30)
  • 1k row

Objectives of Today’s Training

  • Active Recovery

Workout-1

30 min Cradio Crossover Ladder

  • C2 Bike Erg (5min, 4min, 3min, 2min, 1min)
  • C2 Ski Erg (1min, 2min, 3min, 4min, 5min)

Complete the interval durations for each.

Workout-2

Accessory

If you feel like it, pick some accessory exercise and do a few sets of 8.

Tags:

Objectives of Today’s Training

  • Increased Cardio Endurance

Workout -1

40 min ALT EMOM

11, 12, 13…20 Calories on each
7,8,9…16 Calories

  • Rower
  • Ski Erg
  • Bike Erg
  • Rest

Increase 1 calorie for each set.
If you do not meet the required calories in a round, reduce your highest total by 1 or 2 and hold it for the remaining rounds

Objectives of Today’s Training

  • Test Cardio Endurance
  • Increase deadlift strength
  • Practice Handstand Push-ups

Workout -1

2 Rounds

1 min of max calories on each
Your score is the total calories

  • Rower
  • Bike Erg
  • Assault Bike
  • Air Runner
  • Versa Climber
  • Ski Erg

Rest for 6 minutes between rounds

Workout-2

8 Rounds

  • 5 deadlifts (increasing weight
  • 5 Handstand Push-ups

Objectives of Today’s Training

  • Improve power production and movement patterns for the clean and jerk.
  • Increase raw strength with deadlifts and pushups.
  • Increase vo2 max (endurance) with interval training
  • Work on gymnastic movement using the rings and handstands

Workout -1

15 min EMOM

  • Macho Man Complex (increase weights)
    • 3 Power Cleans
    • 3 Front Squats
    • 3 Push Jerks

Use the first few rounds as a built-in warm-up, and increase to a challenging weight for 3 to 5 rounds.

Move immediately into the next workout. If you need to warm-up your deadlifts, do so efficiently.

Workout-2

9, 7, 5 For Time

  • Deadlifts (315, 365, 395-405)
  • Handstand Pushups

The deadlifts should be at a high intensity. Make them challenging at 70%, 80%, 85-90% of your 1 rep max.

Workout-3

20 min Alt E2MOM (partner)

  • 2:00 min on an Erg at 1000/700cal/hr pace (Rower, Ski, or Bike)
  • 10 toes-to-rings while partner is on Erg.

The pace of the Erg should be challenging enough to raise your heart rate to a racing level. After you complete the 10 toes-to-rings, use the remaining time for recovery.

If you do not have rings, then do toes-to-bar. If you need to modify, change it to knees-to-elbows, knees-to-waist, v-ups, or sit-ups.

Workout -1

Warm-up (accumulate)

  • 300ft on Versa climber on level 3
  • 1:00 minute in the bottom of an overhead squat

Workout-2

8 Rounds

  • 3 overhead squats (ascending weight)
  • 2 L-sit pull-ups

Workout-3

For Time

  • Bike 5 miles (8km) either on Bike Erg or AB
  • Every 4th minute 12 med-ball squats (80/50) (6 squats with the ball on each shoulder)

Workout -1

30 min C2 Bike Erg

  • 2 min at 90 rpm
  • 1 min recovery (approx 70rpm)

Workout-2

Accessory Work

  • GHD Back Extensions
  • GHD Hip Extensions
  • Good Mornings
  • Reverse Hyper (50lb)

3 x 8 of each exercise. Between sets do 10 push-ups