Aerobic Assault // Friday - 2024.12.20

Tabata:

• Assault Bike
• Hang Power Clean

Workout Description:

Complete 8 rounds of 20 seconds of max effort on the Assault Bike followed by 10 seconds of rest. Then, immediately transition to 8 rounds of 20 seconds of max effort on Hang Power Cleans with 10 seconds of rest. Repeat this pattern until you have completed a total of 16 rounds.

Barbell Weight: Moderate weight that allows for good form and speed.

Instructions:

• Set up the Assault Bike and barbell for Hang Power Cleans before starting the workout.
• Focus on maintaining a consistent pace on the Assault Bike and efficient technique on the Hang Power Cleans.
• Keep track of your reps and rounds completed for each movement.
• Push yourself to work hard during the 20-second intervals and use the 10 seconds of rest wisely to recover and prepare for the next round.