Tag Archives: Bike

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.

Pullups, Dips, Row and TRX Tricep Press

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Every 2 minutes for 10 minutes

  • 3 x Strict Chest to Bar Pullups
  • 8 x TRX Tricep Press

Then every 3 minutes for 15 minutes

  • 15 Calorie Row
  • 9 x Ring Dips
  • 3 x L-Sit Pullups

Finisher Bike HIIT

  • 3 x 30 seconds on/30 seconds off
  • 3 x 60 seconds on/60 seconds off
  • 3 x 45 seconds on/45 seconds off
  • 3 x 30 seconds on/30 seconds off

Results: Pullups were very disappointing all around. Today felt like I had not improved at all over the last month.

Pullups, HSPU, Barbell Rows, TRX APUs, Cable Pulldowns, T2B and a Bike HIIT Finisher

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Was able to get below my chest/top of abs, with my high pullups which feels like the work last week has paid off… so continuing towards my goal of a strict bar muscle up.

Every 3 minutes for 9 minutes

  • 8 x Strict Pullups
  • 3 x Deficit Handstand Pushups (from Yoga blocks)

Then 3 rounds of

  • 8 x Barbell Reverse Rows
  • 10 x TRX Atomic “Russian” Pushups

Then 3 rounds of

  • 6 x Cable Pulldowns @ 100lbs
  • 6 x Strict Toes to Bar

Finisher Bike HIIT

  • 5 x 30 seconds work / 30 seconds rest (rest = 80% of work RPM)
  • 5 x 60 seconds work / 60 seconds rest
  • 2 x 50 seconds work / 30 seconds rest

Results: Cable pulldowns were too heavy. Lower weight (76-95lbs) and full ROM is probably more effective.