Workout of the Day
A.
Three sets of:
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

B.
Four sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

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Juan Mantilla
Juan Mantilla
April 15, 2015 8:23 pm

A. 53# for all 3 sets x 3 reps
Strict pull-ups: 10/10/10
B. Subbed wall ball shots 20lbs to 10 ft target for Assault Bike, otherwise Rx
Wbs: 30/29/29/28
Row: 26/20/22/21
Burped BJ (24″): 13/13/12/13
Total: 256

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Michele Vieux
April 16, 2015 6:28 am
Reply to  Juan Mantilla

Ohhhhh wall ball. Good choice.:)

Juan Mantilla
Juan Mantilla
April 16, 2015 6:32 am
Reply to  Michele Vieux

Thanks Michele! have a great day 🙂

Eric Martinez
Eric Martinez
April 15, 2015 7:36 pm

A. Pullups w/45#
Max reps 10/10/8
Speed pendlay pulls 2×8 @155
B. Sprints on a road bike took a minute rest when I got back
Row- 21/19/21/19
Box jumps- 12/12/12/12

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Michele Vieux
April 16, 2015 6:28 am
Reply to  Eric Martinez

Great job, Eric!

Carm
Carm
April 15, 2015 5:12 pm

A. Weighted pull-ups with 10# – 2-3-3, strict pull-ups 4-4-3
B. Assault bike – battery dead so just biked hard
Row – 21,19, 18,18
Burpee box jump overs – 12,12,12,13

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Michele Vieux
April 16, 2015 6:27 am
Reply to  Carm

Great job, Carm!

Carm
Carm
April 16, 2015 7:06 am
Reply to  Michele Vieux

Thanks Michele. Had a partner to motivate me which is always makes a huge difference!

Jake Portnoy
Jake Portnoy
April 15, 2015 5:09 pm

A. 10/35/44# 3 reps. 11/10/9 strict pull-ups.
B. 152. That was rough. 23/20/20/19 aerodyne. 17/19/19 row. 12/12/12/12 burpees

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Michele Vieux
April 16, 2015 6:27 am
Reply to  Jake Portnoy

Woo hoo!

Josh
Josh
April 15, 2015 5:06 pm

A. 55# for all 3 sets.
Strict pull-ups: 17(PR by 3)/13/10
B. Subbed Air Dyne for Assault Bike, otherwise Rx
AD: 30/30/30/24
Row: 19/20/20/20
Burped BJ: 15/14/14/14

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Michele Vieux
April 16, 2015 6:27 am
Reply to  Josh

Great job, Josh!

Joan D
Joan D
April 15, 2015 4:30 pm

Back squat bench press 5×5

B. Double unders instead of bike

DU 89/96/90/90 was not able to get 100 even though they were all unbroken, need to work on speed
Row 21/18/17/17
Burpees over box 12 all rounds

486 reps, I used to be able to get 23 or 24 calories per minute on rower before, felt very slow on this

Odette had job interview so she did Yoga

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Michele Vieux
April 16, 2015 6:26 am
Reply to  Joan D

Ohhhhhh, good luck on the job interview, Odette!

Joan D
Joan D
April 16, 2015 4:09 pm
Reply to  Michele Vieux

Thanks Michele

Bcesarv
Bcesarv
April 15, 2015 4:18 pm

A.
Weighted Pull-Ups: 3-3-3 10kg db
Strict Pull-Ups 7-6-6

B. No assault bike
Row: 20-18-17-18
Row: 20-20-17-18
Burpee box jump overs: 10-11-11-11

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Michele Vieux
April 16, 2015 6:26 am
Reply to  Bcesarv

Ew! Double row!!! Nice job. 🙂

Kate P
Kate P
April 15, 2015 1:28 pm

A. Opted to do strict for the “weighted” portion and then banded for the “strict” portion. Got 2-2-then switched to negatives for 2 and finally got 1 last strict.
Used a red band for the second portion and got 5-5-5. This was defeating. My strength for strict pullups is fading fast!

B. No assault bike; subbed stationary bike but no display.
Row: 14-14-15-15 cal
Burpee Box Jump Overs: 8-8-8-8

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Michele Vieux
April 16, 2015 6:25 am
Reply to  Kate P

Awesome job, Kate! Weighted pull-ups!

Kimmi
Kimmi
April 15, 2015 12:45 pm

A. did negatives and self-assisted pull-ups (2-2-2 and 5-5-5)

B. no assault bike, so i did double-unders (have to get better at them)
double unders: 30-35-38-36
row: 21-21-21-20
burpee box jump overs: 8-9-9-9

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Michele Vieux
April 16, 2015 6:24 am
Reply to  Kimmi

Great job, Kimmi! Especially keeping those rows over 20 calories!

Chris Stanford
Chris Stanford
April 15, 2015 12:26 pm

A. 40lb dumbell x 3; 9, 9, 6
B. Assault Bike 16 all rounds, rowing 14 all rounds, Burpee Box Jump-Overs 7, 6, 6 should have gone harder on these. Always amazed how much work the Assault Bike delivers

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Admin
Michele Vieux
April 15, 2015 12:27 pm
Reply to  Chris Stanford

Great job, Chris! Mental note for next time.

Chris Stanford
Chris Stanford
April 15, 2015 3:28 pm
Reply to  Michele Vieux

Always appreciate the feedback, thanks Michele!

Jon S
Jon S
April 15, 2015 9:43 am

A. 60# DB X 3 reps every time. Str. PU 19-13-11.
B. Subbed DU for Assault Bike. 547 total reps. DUs 94 (1 miss) + 93 (1 miss) + 101 (UB) + 103 (UB) = 391 reps. Row 24 + 25 + 24 + 25 = 98 calories. BBJOs 15 + 14 + 14 + 15 = 58 reps.

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Admin
Michele Vieux
April 15, 2015 12:27 pm
Reply to  Jon S

Awesome job on Part B! You crushed that!

Jon S
Jon S
April 15, 2015 12:30 pm
Reply to  Michele Vieux

Thanks!

Joan D
Joan D
April 15, 2015 6:48 pm
Reply to  Jon S

That’s beast mode

Kyle J Smith
Kyle J Smith
April 15, 2015 9:38 am

A. 25#x3 each time. 7-7-6.
B. subbed hi/lo sled push for airdyne. completed (forgot to count.)

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Michele Vieux
April 15, 2015 12:26 pm
Reply to  Kyle J Smith

Yay! Sled usage!

Anthony
Anthony
April 15, 2015 6:02 am

A. Complete with blue band.
B. Tried to sub doubles: 12/100(switched midway to singles/144/143
Row: 26/20/21/20
BBJO: 11/11/10/11

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Michele Vieux
April 15, 2015 7:36 am
Reply to  Anthony

Woo hoo! Good job, Anthony!

Greg
Greg
April 15, 2015 5:59 am

A.

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Admin
Michele Vieux
April 15, 2015 7:36 am
Reply to  Greg

So close!!! Nice work.

Anthony
Anthony
April 15, 2015 11:20 am
Reply to  Michele Vieux

Greg doesn’t believe in the mental aspect of things. It’s only impossible until you do. Then it’s just a benchmark.

Brian
Brian
April 15, 2015 12:43 pm
Reply to  Anthony

I wish I could vote this comment up more than 1x!

Joan D
Joan D
April 15, 2015 9:29 am
Reply to  Greg

try shooting for a higher number to get 100, maybe 120

Brian
Brian
April 15, 2015 5:47 am

A. 26lb x3, 5 strict, 35lbx2, 6 strict, 35lb x2, 4 strict
B. No assault bike, subbed in double unders
Double unders: 17, 19, 17, 16
Row: 21, 20, 18, 17 damper at max setting
Burpee box jump: 9, 9, 8, 8

Good workout! Was happy to get the double unders in today

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Admin
Michele Vieux
April 15, 2015 7:35 am
Reply to  Brian

Great job, Brian!

Brian
Brian
April 15, 2015 8:33 am
Reply to  Michele Vieux

Thanks!

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 15, 2015 3:14 am

A. 35×3/10, 53×3/9, 70×2/8. All pullups from dead hang.
B. 30-21-10, 25-21-13, 28-22-13, 24-22-13

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Admin
Michele Vieux
April 15, 2015 7:35 am

Nice!

Joan D
Joan D
April 14, 2015 9:58 pm

Any subs for the assault bike? Not sure if base gym has one…..row twice instead?

Greg
Greg
April 14, 2015 11:28 pm
Reply to  Joan D

Was thinking of doing doubles for the bike. Thoughts?

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Michele Vieux
April 15, 2015 7:34 am
Reply to  Greg

Sled pull/push or suicide sprint?

Anthony
Anthony
April 15, 2015 7:56 am
Reply to  Michele Vieux

If I had thought about it I would have done the sprints.

Brian
Brian
April 15, 2015 8:33 am
Reply to  Anthony

AG, you WOULD pick sprints!

Anthony
Anthony
April 15, 2015 11:19 am
Reply to  Brian

I would not have picked doubles. Greg of course picked doubles. Only strengths for Greg. Sprints made sense when you take a look at what the bike would have been like. Next time I guess.

Brian
Brian
April 15, 2015 12:44 pm
Reply to  Anthony

If I only didn’t decide to sleep in today, I would have been on your side…..

Jon S
Jon S
April 15, 2015 9:47 am
Reply to  Anthony

Yep, sprints would have been good, but I didn’t read that suggestion first…oh well.

Jon S
Jon S
April 15, 2015 1:51 am
Reply to  Joan D

+1 Same problem here…