In 13:00 build to a heavy triple:

Bench Press

Last completed: 8/13/19


“Swole Cycle”

Complete a Tabata for each of the following:

Strict Pull-ups

Bike Calories


Bike Calories 

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Last Completed: 8/13/19

 Ryan G doing what Ryan G does best!

Repeat Workout!

Today we are repeating “Swole Cycle”. You will be doing a Tabata (:20 of work and :10 of rest) of those four movements. Since you are working for 20 seconds on and 10 seconds off, keep the intensity high for the entire 20 seconds, knowing you have some rest coming up. You will be on one movement for 4 minutes before moving onto the next.

For the strict movements, pick a number you can see yourself getting in the later intervals (5th or 6th) and hold that across all 8 intervals. Move for as much of the 20 seconds as you can without hitting a wall early on. On the bike, pick a fast pace you can maintain for all 8 intervals. Look at either the Wattage or RPM associated with you fast pace and keep that for the entire 20 seconds. Coming off of the rest and trying to get your bike to the RPM or Wattage you want can be difficult, start with 2-3 seconds of a “sprint start” or burst to get those going before settling in. 

The last time we did this was on 8/13/19. In SugarWod, you should be able to see what you got for each movement, lets try and get even one rep better!



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