For TimeMetconBenchmark
Death Race
5 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
15 calAssault Bike
15 calories for men, 10 calories for women
10Burpee
Coaching Tips
Strategy
- 1Pace yourself on the Assault Bike; aim for a steady cadence to avoid burnout early on. Consider breaking up your burpees into sets of 5 if needed to maintain form throughout the rounds.
- 2During the Assault Bike, focus on keeping a consistent speed rather than going all out at the beginning. This will help maintain endurance over the 5 rounds.
- 3Transitional efficiency is key; have your bike set up close to your burpee area to minimize rest between movements and maintain momentum.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on burpees to prevent knee injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min
Mobility:
- 30 sec each side Shoulder Stretch - 30 sec
- 30 sec each side Hip Flexor Stretch - 30 sec
- 30 sec Toe Touch Stretch - 30 sec
Activation:
2 rounds- 10 Air Squats
- 5 Plank to Push-up
- 5 Burpees(Practice keep your form tight.)
Scaling Options
Intermediate
Reduce calories on the Assault Bike by 20% and aim for 8 Burpees instead of 10.
- 1
assault bike
15 calories for men, 8 for women
- 2
burpee
8 Burpees
Scaled
Reduce calories on the Assault Bike by 40% and 5 Burpees instead of 10.
- 1
assault bike
10 calories for men, 6 for women
- 2
burpee
5 Burpees