Wednesday 08 June 2022

Workout Plan: Test Week Day 3 – Speed Assault

Purpose: To test and improve cardiovascular endurance, speed, and power by challenging the lower body and core muscles using the Assault bike.

Warm Up:

3 rounds:

  • 8 calories on any cardio machine (rower, bike, etc.)
  • 5 IYTs
  • 10 shoulder taps
  • 5 scap retractions
  • 10 kettlebell bicep curls

Part A: Speed Assault

Measure: Time (Speed)

  • 100 cal Assault bike for time

Muscle Groups:

  • Lower body muscles: The Assault bike engages the quadriceps, hamstrings, glutes, and calf muscles, improving lower body strength and endurance.
  • Core muscles: The Assault bike also challenges the core muscles, including the abdominal muscles, obliques, and lower back muscles, providing stability and balance during the workout.
  • Cardiovascular system: The Assault bike provides an intense cardiovascular workout, improving heart and lung function, and overall endurance.

This workout plan is designed to test and improve cardiovascular endurance, speed, and power by challenging the lower body and core muscles using the Assault bike. The goal is to complete 100 calories on the Assault bike as quickly as possible, measuring the time taken to complete the task. This will help gauge an individual’s cardiovascular fitness and endurance levels, as well as their ability to maintain high-intensity efforts.

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