Vipond
The first signature workout to grace our chalkboard. A brutal, non-stop grind that will take most between 8 and 15 minutes. Swings take as long as swings take, so the assault bike is your real opportunity to make time here. But if you overcook it you might find you’re floored before the end.
Pick a kettlebell. Weight selection knocks time off your final score; 8kg=5sec, 12kg=10sec, 16kg=15sec etc
As fast as possible;
20 swings
0.5 mile assault bike
20 swings
0.5 mile assault bike
20 swings
0.5 mile assault bike
20 swings
0.5 mile assault bike
20 swings
90sec Ski
Simple yet savage - properly executed this should leave you laying down for a few minutes. Power is the key here. Don’t leak metres by shortening your strokes, but keep them long, powerful and then increase the frequency.
90 seconds is just too short to be an endurance effort, and just too long to be a sprint. The art is in balancing the two
Skierg
90 seconds to achieve the highest distance possible, in metres
Assault bike max watts
Another short n sharp blast. This will take you less than a minute to execute but you’ll feel the effects much longer. The beauty of this challenge is that you’ll likely be able to try more than once per workout. You may even find you perform best intra-workout, when you’re nicely warmed up and ready to produce power.
Assault bike
Take 30 seconds to get to a nice rolling pace, then go all out. Score is the highest wattage you can sustain for around 3 seconds.
Simple & Sinister
A strongfirst classic
Assault bike
Take 30 seconds to get to a nice rolling pace, then go all out. Score is the highest wattage you can sustain for around 3 seconds.