Tag Archives: Bike

Pullups, Dips, Barbell Rows and Kettlebell Presses then a Bike HIIT Workout

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EMOM for 15 minutes

  • 2 x Explosive Pullups (as high as possible)

Every 3 minutes for 9 minutes

  • 5 x Weighted Pullups @ 10kg
  • 8 x Weighted Dips @ 10kg

Then 5 rounds as fast as possible

  • 5 x Seated Single Kettlebell Press @ 16kg per Side
  • 5 x Barbell Bent Rows @ 135lbs/60kg

Finisher Bike HIIT

  • 8 x 20 seconds work / 40 seconds rest
  • 8 x 30 seconds work / 60 seconds rest

Results: Good chest to bar pullups. Otherwise done as prescribed.

Muscle Up Progressions and a Bike HIIT Routine

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Accumulate 1 minute L-Sit, every time you break

  • 8 x Cable Pull Downs

Making use of the new cable/pully system. Sitting on Bench with bar grip at eye level, pull down to waist.

EMOM for 10 minutes

  • 5 x Russian Pushups
  • 2 x Archer Pullups (1 per side)

Every 3 minutes for 9 minutes

  • Max unbroken Pronated Grip Pullups (Chin Ups)

Finisher… Bike HIIT Routine

  • 6 x 15 sec work/60 sec rest
  • 6 x 30 sec work/60 sec rest
  • 1 x 45 sec work

Results: Used 70lbs for the Pulldowns Pullups 10-7-7. On my bike, used a baseline resistance of 18 for the HIIT routine.

Core Work then a Barbell Complex and Bike

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4 sets of

  • 1 x V-Up
  • 1 x Single Leg V-Up Left
  • 1 x Single Leg V-Up Right
  • Repeat 5 rounds

Then 5 sets of the following complex, rest as needed between sets

  • 1 x Deadlift
  • 1 x Hang Squat Clean
  • 1 x Front Squat
  • 1 x Push Press / Push Jerk
  • Repeat for 3 rounds

Then for time

  • Bike 1k
  • Rest 3 minutes
  • Bike 2k
  • Rest 3 minutes
  • Bike 3k

Results: Complex 95-115-125-130-135lbs. Squat cleans were good, but need to work on my foot work. Bike 2:30, 5:14, 8:41.

Core Work then Deadlifts and Bike

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4 sets of

  • 10 x Dynamic Planks
  • 10 x Alternating Side Planks on Forearms
  • 10 x Stability Ball Glute Bridges
  • Repeat for 2 rounds

Then 5 rounds

  • 5 x Deadlift @ 75%

Then for time

  • Bike 1km

Results: DL @225lbs. Got a new CyclOps Wind indoor trainer for my bike so testing that out. Started with 2k but didn’t time it. Finished the 1km in 2:29, averaged around 23km/hr. Next time will try with my bike shoes and see if those improve my time.