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Conditioning
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“Eighth Grade”
Tabata:
Kettlebell Swings, 55#/35#
Assault Bike Calories
Kettlebell Box Step-ups, 55#/35#, 24″/20″
Assault Bike Calories
Tabata:
8 Rounds of 20 Seconds On/10 Second Off
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Be as happy as Naz is about today’s bike!
The Devil’s Bike.
Tabata rounds on the bike mean a lot of starting and stopping. You guys know by now that getting that first calorie to register is a bear. You also know that 20 seconds of work isn’t a lot of time. So it’s going to be important for you to get those pedals moving with a short, aggressive sprint to kick things off.
Here’s a cadence that may work well for you: for each 20 second round perform 3 seconds of an all-out sprint followed by 17 seconds of a moderately fast ride. This will get those calories ticking and will allow you to sustain for all 8 rounds.
The bike gives you exactly what you want it to. Get after it!
