Assault Bike

Team SuperFit Richmond 2018 - Workout 1

5 Rounds

1 Minute Max Calorie Assault Bike

1 Minute Max Rep Deadlift

(225/155 RX/Intermediate) (185/125 Novice)


Rules:   The workout will be performed ladder-style.  There will be 5 bikes and 5 sets of bars set on the competition floor.  Teams will alternate 1 minute of max calories on the bike with one minute of max rep deadlifts. There will be a 30 second transition b/w stations.  Deadlift weights will increase each round. Deadlift weights will be as follows (225/155 RX/Int) (185/125 N) - (275/185 RX/Int) (225/155 N) - (315/225 RX/Int) (275/185 N) - (335/245 RX/Int) (295/205 N) - (365/255 RX) (315/225 N).  Total bike cals and total reps deadlifts will be scored separately.

Deadlift:  The athlete will start with the bar on the ground and lift the weight to the finish position with the hips and knees fully extended and the athlete’s shoulders behind the bar.  

Team SuperFit Charlotte 4p 2018 - Workout 2

AMRAP 11

Part I

60 KB Swings (24/16 All Divisions)

40 Box Jump Overs (24Rx/20N)

20 C2B Pullups (Pullups N)

Part II

Max Calorie Bike


Rules: Teams will have 11 minutes to complete as many reps as possible of Part I and Part II.  Only one person works at a time on Part I and II. The workout will be scored as two separate events.  

KB Swings: The bottom of the bell must start facing the floor and finish with the bottom on the bell facing the ceiling with the arms fully extended at the 12 o’clock position.

Box Jump Overs:  Athletes must touch on top of the box and then go over to the other side.  The rep must begin with a two footed jump. NO STEP UPS! They DO NOT have to reach full extension with their hips and knees.  The rep is complete when the athlete's feet touch the floor on the other side of the box.

C2B Pullups:  The chest must make contact with the bar at or below the collar bones.  The arms must be fully extended at the bottom of the movement. Novice athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

2018 SuperFit Games Championship - Pro Division - Workout 2

For Time:

9 minute cap

2K Bike

*then*

21-15-9

Sandbag Cleans (70/50)

HSPU


 

Rules: Athletes will have 9 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.

Assault Bike:  Athletes must stay on the bike until it reads 2.0 kilometers.

Sandbag Clean:  The sandbag must be lifted off the ground and dropped over the shoulder for each rep.

HSPU:  The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the floor/mat and the arms must be fully locked out at the top, with both feet against the wall.

Team SuperFit Roanoke 2017 - Workout 2

AMRAP 12

Part I

60 KB Swings (24/16 All Divisions)

40 Wall Balls (20/14 All Divisions)

20 Snatch (155/105 RX) (115/75 N)

Part II

Max Calorie Assault Bike


Rules: Teams will have 12 minutes to complete as many reps as possible of Part I and Part II. Only one person works at a time on Part I and II.  The workout will be scored as two separate events.  

KB Swings: The bottom of the bell must start facing the floor and finish with the bottom on the bell facing the ceiling with the arms fully extended at the 12 o’clock position.

Wall Balls:  The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

Snatch:  The bar must touch the floor each and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Press-outs are allowed, but cannot be turned into a clean and jerk/press.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot completely stop or descend after the bar has passed the hips.  Deadlift into hang snatch is allowed.  Full “squat” snatches and split snatches are allowed, but not required.

Team SuperFit Bel Air 2017 - Workout 1

In 8 Minutes

30 Cal Bike

15 Snatch (115/75 RX) (95/65 N)

20 Cal Bike

10 Snatch (135/85 RX) (95/65 N)

10 Cal Bike

5 Snatch (155/85 RX) (95/65 N)

*w/ remaining time Max Calories


 

Rules: Team will have 8 minutes to complete the workout.  With the remaining time, teams will complete as many calories on the bike as possible.  The workout will be scored as two separate events.

Snatch:  The bar must touch the floor each and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Press-outs are allowed, but cannot be turned into a clean and jerk/press.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips.  Deadlift into hang snatch is allowed.  Full “squat” snatches and split snatches are allowed, but not required.

Assault Bike:  An athlete must remain on the bike until the requisite number of calories is met.

Team SuperFit Apex 2017 - Workout 2

For time:

11 Minute Cap

30 Thrusters (135/85 RX) (115/75 Int) (95/65 - N)

3K Assault Bike

30 Thrusters (135/85 RX) (115/75 Int) (95/65 - N)


 

Rules:  Teams will have 11 minutes to complete the workout.  Teams will receive a one second penalty for each rep not completed within the time cap.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Assault Bike:  Athletes must stay on the bike until 3K is reached on the monitor.

2017 SuperFit Games Championship - Pro Workout 4

11 Minutes

35 Assault Bike Calories

10 Clean/Jerks (155/105)

35 Assault Bike Calories

10 Clean/Jerks (185/125)

35 Assault Bike Calories

10 Clean/Jerks (205/135)



Rules:  Athletes will have 11 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.  Athletes are responsible for changing their own weight.

Team SuperFit Bel Air Workout 1

2 Minute Max Calorie Assault Bike

30 seconds rest

2 Minute Max Rep Deadlifts (275/185 RX)(225/155 N/M)

30 seconds rest

2 Minute Max Rep Box Jump (30/24 RX) (24/20 N/M)


Rules: Teams will receive 2 minutes at each station to perform as many reps as possible with a 30 second transition b/w stations.  Each team will have 2 assault bikes and 2 boxes.  This event will be scored as total points. Assault Bike = 3pts, Deadlift = 2 pts, Box Jumps = 1pt. Only one person may work at a time on the deadlift and box jumps.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!