Two minute standing sprint on the bike.
Five minutes of ab work.
Two minute standing sprint on the bike.
Five minutes of ab work.
Two minute standing sprint on the bike.
Five minutes of ab work.
Notes:
1. Go ALL out on the sprints.
2. Be creative with the ab work. (Borrow from Today's Link)
Pick a different exercise for each of the three efforts and see how
hard you can work for five minutes.
3. No hurry between efforts. Give quality sprints and quality ab work.
Notes:
1. After a warm-up make your first effort a heroic effort
on the bike and record the distance. Take any rest needed
and give the best dumbbell bench-press you can at fifteen
reps or less. Again, rest as long as you want then repeat
both efforts. Use the same weight for each bench press set.
If the first cycling and bench-press effort are true max
efforts, then the second and third efforts are not repeatable
no matter how long the rest.
To test the quality of the first efforts and demonstrate
the point of the workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press
constant for each couplet.
For time:
50 Sit-ups
Standing two minute sprint on stationary bike
Push-press, 1/3 body weight 21 reps
Standing two minute sprint on stationary bike
Push-press, 1/3 body weight 15 reps
Standing two minute sprint on staionary bike
Push-press, 1/3 body weight 9 reps
50 Sit-ups
For time:
50 Sit-ups.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 21 reps.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 15 reps.
Standing two minute sprint on staionary bike.
1/3 body weight Push-press, 9 reps.
50 Sit-ups
After a warm-up make your first effort a heroic effort on the bike
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.
If the first cycling and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.
To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press constant for each couplet.