Workout of the day
The workout of the day consists of:
4 rounds for time of:
- 10 calories Assault Air Bike
- 16 Alternating dumbbell snatches
- 10 calories Assault Air Bike
- 16 Clean and Jerk
Scaling
- Reduce rounds or reps to accommodate fitness level
- Substitute calories on the bike with equal time spent pedaling
- Use lighter weights for dumbbell snatches and clean and jerks
No equipment
- Substitute the Assault Air Bike with burpees or high knees for a similar duration
- For dumbbell snatches, if dumbbells are not available, use a canned good or a water bottle filled with sand or water for weight.
- For clean and jerks, alternatively use a backpack filled with books or other heavy items to simulate the weight.
Warmup
- 5 minutes light jog or jump rope
- 10 arm circles (forward and backward)
- 10 leg swings (each leg)
- 10 air squats
- 5 inchworms with a push-up
- 30 seconds bike at easy pace to test the machine
Cooldown
- 5 minutes of light pedaling on the bike or a slow walk
- 10 toe reach stretches
- 10 butterfly stretches
- 10 cobra to child’s pose transitions
- Deep breathing exercises for 2-3 minutes
