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              <span class="initials">MAR 4</span>
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              <a data-turbo-action="advance" class="post-title" href="/bike-and-burpee-blitz-2025-03-04">Bike and Burpee Blitz // Tuesday - 2025.03.04</a>
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              <a href="/workout_structures/tabata">Tabata</a>
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              <a href="/movement_types/skill">Skill</a>
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              <a href="/equipment/assault_bike">Assault Bike</a>
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  <p><strong>Tabata:</strong></p><br><ul>
<li>Assault Bike (20 seconds on, 10 seconds off x 8 rounds)</li>
<li>Burpees (20 seconds on, 10 seconds off x 8 rounds)</li>
</ul><br><p><strong>Skill Focus:</strong> <br>
- Focus on maintaining consistent RPM on the assault bike and efficient burpee technique throughout the Tabata intervals.</p><br><p><strong>Instructions:</strong><br>
- Start with 20 seconds of max effort on the assault bike, followed by 10 seconds of rest. Repeat for a total of 8 rounds.<br>
- Immediately transition to 20 seconds of max effort burpees, followed by 10 seconds of rest. Repeat for a total of 8 rounds.<br>
- The workout should take a total of 8 minutes.<br>
- Focus on pacing yourself during the assault bike intervals to maintain a challenging but sustainable effort.<br>
- Push yourself to maintain a steady pace and good form on the burpees, aiming for consistent reps each round.</p>
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