January 14, 2023 – Performance and Fitness

  • WOD
  • January 14, 2023
  • (0)



Two sets of:
Assault Bike x 90 seconds
Pike Pulse x 10 reps

Followed by…

Two sets of:
Kip Swing x 10 reps
Run x 200m



Every 7 minutes, for 42 minutes (6 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
10 Toes to Bar

These should be sprint intervals with time to rest between sets! Some top athletes may be getting as much as three minutes of rest between sets, but all athletes should be getting at least 90 seconds of rest between rounds. Please customize the calories, distances and reps accordingly.

*COACHES – To make this more fun in a group setting, you can run this as a waterfall-style event for teams of three – six rounds for time. The initial teammate cannot start on the Assault Bike again until the third and final teammate completes the toes to bar.

The post January 14, 2023 – Performance and Fitness appeared first on Invictus Fitness.

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