CROSSFIT
“ON THE GO”
30/24 Calorie Assault Bike
120 Double Unders
30/24 Calorie Assault Bike
*On the Minute [Starting at 0:00]:
7 Deadlifts
WHITEBOARD BRIEF
STIMULUS
A thoughtful and deliberate approach is required for this workout in order to maintain a target pace.
Goal: 12:00-15:00
ASSAULT BIKE
30/24 Cals on the Assault Bike (broken up by the Deadlifts) should take ~4-5 minutes (at a pace of 66/62 RPM).
DOUBLE UNDER
120 Double Unders (broken up by the Deadlifts) should take no more than 4:00.
DEADLIFT
7 light/moderate Deadlifts should take no more than :20 seconds. Athletes should be able to go unbroken for the majority if not ALL of the sets.
STRATEGY
This one can get away from you quickly. The Bike, Double Under, and Deadlift will all affect each other, so picking a pace that allows you to work for :20-:25 seconds, transition, breathe and continue is going to be crucial.
From the moment you drop the bar on the first set of Deadlifts, move immediately to the Bike and HAMMER it – ride that “fresh legs, fresh lungs” feeling as you Bike for your first interval, and then take 5-10 full seconds moving back to the bar.
The 5-10 second transitions can be a lifesaver, but don’t let them get away from you – convince yourself to keep moving so that “On the Go” won’t leave you “left behind” 😉
A thoughtful and deliberate approach is required for this workout in order to maintain a target pace.
Goal: 12:00-15:00
ASSAULT BIKE
30/24 Cals on the Assault Bike (broken up by the Deadlifts) should take ~4-5 minutes (at a pace of 66/62 RPM).
DOUBLE UNDER
120 Double Unders (broken up by the Deadlifts) should take no more than 4:00.
DEADLIFT
7 light/moderate Deadlifts should take no more than :20 seconds. Athletes should be able to go unbroken for the majority if not ALL of the sets.
STRATEGY
This one can get away from you quickly. The Bike, Double Under, and Deadlift will all affect each other, so picking a pace that allows you to work for :20-:25 seconds, transition, breathe and continue is going to be crucial.
From the moment you drop the bar on the first set of Deadlifts, move immediately to the Bike and HAMMER it – ride that “fresh legs, fresh lungs” feeling as you Bike for your first interval, and then take 5-10 full seconds moving back to the bar.
The 5-10 second transitions can be a lifesaver, but don’t let them get away from you – convince yourself to keep moving so that “On the Go” won’t leave you “left behind” 😉
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