Tag Archives: Bike

Pullups, Pulldowns, Presses and Jumping Muscleups, then a Bike HIIT

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Commando Pullups (one side per round)

Then every 3 minutes for 9 minutes of

  • 10 x Narrow Grip Cable Pulldowns @ 75lbs
  • Immediately followed by Max Unbroken Seated Dumbbell Press @ 16kg per hand

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Finisher Bike HIIT

  • 8 x 40 seconds on/20 seconds off
  • 8 x 8 seconds stand/8 seconds sit
  • 8 x 4 seconds stand/4 seconds sit
  • 8 x 1 minute on/20 seconds off

Results: Pulllups 12-8-6-6. Dumbbell Press 10-8-6.

Front Squats and Reverse Lunges then a Bike HIIT

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3 rounds, resting 2 minutes between rounds

  • 4 x Front Squats @ 80-85%% of 1RM

Then EMOM for 6 minutes, alternate legs each minute (first minute left, second minute right) holding a Kettlebell at shoulder in Front Rack.

  • 10 x Front Foot Elevated Reverse Lunge @ 24kg

Then a Bike HIIT

  • 7 rounds of 30 seconds on/30 seconds rest
  • 7 rounds of 40 seconds on/20 seconds rest

Results: Used 175lbs for the Front Squats. Did the first round of Lunges with 16kg but was too easy so used 24kg for the other 2 rounds.

Gymnastics Work then a Bike HIIT

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Supinated Grip Pullups (Chin Ups)

Then 2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Toes to Bar

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 8-10 x TRX Russian Pushups
  • Odd – 8-10 x Barbell Reverse Rows

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 8-10 x TRX Tricep Extension
  • Odd – 8-10 x Dumbbell Bent Row @ 14kg per Hand

Finisher Bike HIIT.

Results: Pullups 12 and 8. T2B 10 and 12.

Strict Press and Cleans then a Bike HIIT

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Three rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Ring Rows

Every 2 minutes for 12 minutes

  • 3 x Strict Press (increase weight per round)
  • 5 x Strict Pullups

AMRAP to failure

  • 1 x Hang Muscle Clean @ 20kg (Empty Bar)
  • 1 x Strict Press
  • 2 x Hang Muscle Clean
  • 2 x Strict Press
  • etc.

Then an iFit Bike HIIT

  • 6 x 45 seconds work / 45 seconds rest
  • 4 x 1 minute work / 1 minute rest
  • 2 x 1 minute work / 30 seconds rest

Results: Strict Press got up to 130lbs. Cleans and Press – 7 rounds. Bike at 16 resistance baseline – couldn’t keep the recommended pace…

Strict Press, Pullups, Barbell Rows and DB Push Press then a Bike HIIT Workout

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Press @ 88-90% of 5RM weight

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x Barbell Rows @ 140lbs
  • Odd Minute – 10 x Dumbbell Push Press @ 18kg

Then a Bike HIIT

  • 4 x 30 seconds on/30 seconds off
  • 4 x 1 minute on/1 minute off
  • 4 x 30 seconds on/30 seconds off

Results: Pullups 12 and 7 reps. Last time used 105lbs for the Strict Press, so using 110lbs (88%)… 10 and 8.