Blog Search

Workout of the Day – Saturday March 9th, 2019 “Bike Drop”

By: 0

Metcon

Bike Drop (Time)

Teams of 3, with a 30:00 Cap:

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
If we are using a rower today, complete 75/50 calories per round.

Stimulus wise, we are looking for:

1st Weight – Very light. 30+ repetitions unbroken when fresh is a possibility on both movements.

2nd Weight – Moderate. 21+ repetitions unbroken when fresh is a possibility on both movements.

3rd Weight – Moderate-Heavy. 15+ repetitions unbroken when fresh is a possibility on both movements.

4th Weight – Heavier, but very manageable. 9+ repetitions unbroken when fresh is a possibility on both movements.

5th Weight – Heavy. 6+ repetitions unbroken when fresh is a possibility on both movements.

For every repetition not completed (if 30:00 time cap is reached), add onto 30:00 as a second per repetition. As an example, if we are 15 thrusters short of finishing the workout, the score would be 30:15.