A cardio CrossFit WOD that involves rowing and burpees, and then finishes off with 1.5 miles on the assault bike.
Hi there! Happy Monday! How was your weekend? Did you do anything fun? I want to know! Mine was pretty relaxed…worked some, cooked, worked out..the norm. On Saturday some of my girlfriends had a potluck dinner since everyone is doing the Whole30. So much good food! Sunday we went to our friends house for dinner. It has been becoming a weekly tradition and a great way to end the weekend!
I did this workout last week and it was a good one! If you haven’t noticed, most of my CrossFit workouts I post are a lot of endurance/cardio based ones. Those are my favorite, but I am going to try to do more heavy lifting and shorter metcons. Gotta practice what I am not really the best at.
1.5 miles on the assault bike
*after every 500m, 20 lateral burpees over the rower
This workout combines a lot of hated movements in CrossFit – rowing, burpees, and the assault bike. I usually hate rowing, but the burpees were probably the worst part. It is definitely not a sprint. Consistent pace on the rower and burpees. By the fourth time you get to the burpees (yes, you have to do them after you get to 2000m as well), they are pretty exhausting. Jumping over the rower got pretty tiring, but try to focus on making sure you get both feet over so you don’t trip up. The assault bike pace should be slower than a sprint, but faster than a casual pace. You really start to pick up speed once you get to 1.2 miles, and then finish it out with a sprint. It sucks, but at that point you know you are almost done.
I finished the workout in 20:14 (I think??). I can’t remember for sure, but I know it was somewhere around there. If you are looking for a cardio based workout, give this one a go. Let me know how it goes!
What do you hate most? Rowing, burpees, or the assault bike?