EMOMCardioBenchmark
Death By Assault
Monostructural
Solo
Workout Details
EMOM
EMOM For as Long as Possible:
Assault Bike
Start with 3 calories. Add 3 calories every minute until failure.
Coaching Tips
Strategy
- 1Start each minute strong, but gauge your effort to ensure sustainability as the calories increase.
- 2Consider pacing your first few minutes to avoid burning out too early, as the goal is to go as long as possible.
- 3Focus on smooth, controlled pedal strokes rather than trying to pedal as fast as possible from the outset.
- 4Maintain active engagement of your core to support your back and optimize pedal efficiency.
- 5Use your arms to assist in generating power through the handlebars as the effort increases.
Safety Considerations
Technical Focus
Ensure proper posture on the bike to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 3-5 min easy Assault Bike - 2-3 min(Light intensity to warm up.)
Mobility:
- 10-15 Hip Flexor Stretch - 30 sec
- 10-15 Hamstring Stretch - 30 sec
- 10-15 Shoulder Rotations - 30 sec
Activation:
2 rounds- 5-10 calories Assault Bike - 30 sec(At a moderate pace.)
- 10-15 Bodyweight Squats(Focus on depth and control.)
- 30 sec Plank Hold(Engage your core throughout.)
Scaling Options
Intermediate
Reduce initial calories and increase the rest between rounds.
- 1
assault bike
Start with 2 calories, add 2 calories every minute.
Scaled
Lower calorie increments for beginners.
- 1
assault bike
Start with 1 calorie, add 1 calorie every minute.