Regardless of speed and calories burned, keeping the assault bike moving steady for 20mins straight is a decent feat! I should really dust mine off and receive some torture from it again soon.
2 Likes
This! Join the fun.
Reboot - w4d1
Sunday - 26 January 2025
Workout: Conditioning, 1205-1245 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Assault bike - 20 minutes
Fasted.
It was a mental struggle to go down there today, and a physical struggle to stay on pace: It’s Day 1 of the training week, but Day 2 of the back-to-back longer rides, and my legs were fully aware of that fact today!
I thought about finishing daily work now, but nope: That’ll have to be later.
13 Likes
Reboot - w4d1
Sunday - 26 January 2025
Workout: Daily work, 1630-1700 (30 minutes)
3 rounds of:
a) Push-up - 16
b) Pull-up (strict, various grips) - 8
c) Plate ground-to-overhead - 45 lbs - 24
Assault bike - 59 calories
Moving slowly, yes, but there’s no doubt the extra reps—up, 2, 1, 3, and 3 (calories) again over last week—make a difference. And while the pull-ups are getting tough, the ground-to-overheads are the real money-maker in this setup.
Thinking I’ll switch up next week and focus on lower-body moves in the daily work for awhile, but we’ll just have to see how things go: I need to survive this week first!
13 Likes
How much of that 30 minutes is the 3 rounds and how much is the assault bike?
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@BrandonCrawford - Great question! The 3 rounds took nearly 12 minutes today, but I did the bike in just under 6 minutes. On a good day, it’s more like 8-9 minutes for the push-ups and stuff—I was really sucking wind today! (There’s also some setup in the beginning, and some time to transition: I do most of my work barefoot, but I put on my shoes to ride the bike.)
3 Likes
Reboot - w4d2
Monday - 27 January 2025
Workout: Squat, 0920-1020 (60 minutes)
Begin: 0933; End: 1016; Duration: 43 minutes
a) Front squat - 135x10, 145x10 | 155x8, 155x8, 155x8
b) Landmine deficit RDL - 135 lbs - 10, 10, 10, 10
c1) Glute bridge - 4-second hold - 8, 8, 8
c2) Step-up - L/R - 20-inch, 2x25 lbs - 8, 8, 8
d) Walking lunge - 2x50 lbs + BW - 20 + 40, 20 + 40
Fasted.
So much better than last time out with the front squats!
Don’t get me wrong: They’re the worst and I hate them, but they felt strong and solid throughout. Rest of it was good, too. First time out with the landmine version of those RDLs—that’s an interesting movement pattern, definitely different than standard RDLs, but I was cooked by the end, so that’s good.
Daily work will follow at some point this afternoon.
12 Likes
I knew there was a reason that I liked you
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@simo74 - And here I thought it was my quick wit and irresistible charm!
But, hey, I’ll take it.
I feel like a broken record with this part, but that doesn’t mean it isn’t true!
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well there is that, and you are quite the looker too 
1 Like
Reboot - w4d2
Monday - 27 January 2025
Workout: Daily work, 1620-1645 (25 minutes)
3 rounds of:
a) Push-up - 16
b) Pull-up (strict, various grips) - 8
c) Plate ground-to-overhead - 45 lbs - 24
Assault bike - 59 calories
That was rough today, but not like yesterday!
10 Likes
Reboot - w4d3
Tuesday - 28 January 2025
Workout: Conditioning + abs/calves, 0915-1000 (45 minutes)
EMOM, 15 minutes
Leg curl - 60 lbs - 8
Towel hop - remaining time
3 rounds of:
a) Alternating bicycle crunch - 20
b) Side plank - L/R - 30 seconds/30 seconds
c) Lying leg raise - 12
d) Seated calf raise - 185 lbs - 10
Fasted.
Legs are tired: My quads are feeling yesterday’s front squats. And I fully expect my hammies are going to whine about this morning’s leg curls sooner rather than later.
Daily work this afternoon.
12 Likes
Reboot - w4d3
Tuesday - 28 January 2025
Workout: Daily work, 1755-1820 (25 minutes)
3 rounds of:
a) Push-up - 16
b) Pull-up (strict, various grips) - 8
c) Plate ground-to-overhead - 45 lbs - 24
Assault bike - 59 calories
Quads have gotten progressively worse—not debilitating, but DOMS for sure. It’ll be interesting to see how my hamstrings feel tomorrow.
Even so, I crushed that bike ride in 4:27 today! That’s better than 12 calories/minute, which might be some kind of a PR.
14 Likes
Mine were pretty bad yesterday but I feel like doing the echo bike yesterday has improved them. Do you think doing the bike will reduce your doms?
2 Likes
@simo74 - The bike definitely helps with DOMS! In my experience, any additional movement targeting a sore muscle helps, but the bike is particularly nice for legs because it’s low impact and I can easily control the intensity.
2 Likes
Reboot - w4d4
Wednesday - 29 January 2025
Workout: Bench, 0800-0850 (50 minutes)
Begin: 0810; End: 0847; Duration: 37 minutes
a) CGBP - 145x10, 165x8, 185x6 | 205x3, 205x3
b) One-arm DB bench - L/R - 60 lbs - 8, 8, 8
c1) JC band press - purple - 8, 4+4; (red/blue/black) - 8
c2) Push-up - 8, 8, 8
d1) Skull crusher - 2x17.5 lbs - 10, 10, 10, 10
d2) One-arm supinated tricep pushdown - L/R - 3 lbs - 10, 10, 10, 10
Fasted.
Could’ve easily crushed 215 or more for 3 reps this morning, but as it was, 205 was the working weight. Paused at the bottom for a beat in the last set, just to increase the difficulty a bit.
@aholding88 - Tried the JC Press today—two different setups—and while I think it did a better jobs of targeting my pecs, I’m still not getting the feel I want from these movements. I’ll keep playing with it and see what I can come up with.
Daily work will follow at some point this afternoon.
16 Likes
Reboot - w4d4
Wednesday - 29 January 2025
Workout: Daily work, 1720-1745 (25 minutes)
3 rounds of:
a) Push-up - 16
b) Pull-up (strict, various grips) - 8
c) Plate ground-to-overhead - 45 lbs - 24
Assault bike - 59 calories
Nothing special today, just grinding it out.
13 Likes
How are you feeling with this 2-a-day setup? The daily work and easy conditioning isn’t mentally stimulating like the main session, is what I’m finding/remembering. But it’s important in its own way.
1 Like
@BrandonCrawford - Totally manageable. As much as I hate to admit it, daily work is what transformed me last time around. Then I had a job change, convinced myself it was no longer possible, and dropped it.
Certainly there were other mistakes along the way, but that was the biggest one.
Well said! I don’t think this point can be emphasized enough.
3 Likes
Reboot - w4d5
Thursday - 30 January 2025
Workout: Conditioning + abs/calves, 0745-0830 (45 minutes)
EMOM, 15 minutes
Leg extension - 75 lbs - 8
Towel hop - remaining time
3 rounds of:
a) Hanging knee windshield wiper - 10
b) Mountain climber - 30
c) Cable crunch - 50 lbs - 12
d) Seated calf raise - 185 lbs - 10
Fasted.
Hit the sweet spot with those leg extensions: The first several rounds had me worried, then I settled in and found the good burn.
Daily work to follow!
15 Likes