*9 min time cap
Fitness: 205/135 (20/18)
Performance: 275/165 (24/20)
Open: 315/225 (30/24)
Optional sumo DL set up
Athlete’s Choice: Sub Russian KB swings for box jumps or Box Step ups / Side steps
Rest 5 min
__ Ring Dips
__ Push ups
20/15 Assault Bike Assault Bike Cals
Rest ~2 minutes
*15 min to complete
Fitness- 8 Box Dips/ 12 Pushups
Performance- 9 Ring Dips/12 Pushups
Open- 12 Ring Dips/15 Pushups
Sub box dips for ring dips – if coning, sub DB tricep kick backs
Box / inclined push ups
Modify bike cals if needed
Coach’s Tip: Today we have a pair of metcons with a short rest between. The first workout should be a sprint of deadlifts and box jumps. Pick a weight that you can move quickly (you should be able to handle 10 reps easily) and ensure you are keeping your back in a good position and moving at the hips. After those deadlifts really focus on being explosive with your box jumps. That first box jump after deadlifts is a challenge.
Workout two is going to really tax your pressing muscles as we pair dips and push ups. Focus on good position of the shoulders and a tight plank with those push ups. Once you complete the dips push ups, it’s full out attack on the assault bike. You will get two glorious minutes of rest when done.
This guy is pumped for Tuesday’s assault bike sprints!