10.7 – Rug Mouse

10.7 – Rug Mouse
10.7 – Rug Mouse

Muscle Group:

Categories:

Equipment:

STRENGTH
Back Squat
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

One set every 2 minutes

STIMULUS
Completing 6 working sets of Back Squats at increasing percentages of your 1RM
Starting with some more moderate percentages, followed by 3 heavier singles

WOD
“Rug Mouse”
AMRAP 20:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

*partner accumulates calories on the assault bike
*switch after a full round is completed

STIMULUS

Your score today is total calories accumulated on the Assault Bike in 20 minutes add to the reps completed by you and your partner.

Choose a weight on the dumbbells that enables you to complete the 50 feet unbroken every round

Choose a chest to bar number or variation that you can complete unbroken every time
There is no need to stand to full extension on the box

STRATEGY
Rather than thinking of this like a 20 minute workout, we can think of it more as a 5 round workout

Think of it like this:
5 Rounds on the 4 Minute:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

Max Calorie Assault Bike in Time Remaining (Lowest Calorie Round is Your Score)

When we think of it in this 5-round format with lowest calorie round being your score, it can help you better approach the work ahead

The work off the bike will likely take somewhere around 1:30 – 2:30, giving you around the same amount of time on the bike.

Within that 1:30 – 2:30 time window on the bike, find a RPM or Wattage that you see yourself holding for the duration of that round and also throughout the 20 minutes

We’re still moving for 20 minutes straight, so take that into account with pacing

It may be better to slow things down a hair on the work off the bike in order to allow yourself to hold a respectable pace on the bike

The RPM targets below tell you roughly how many calories you’ll get in a 1-minute effort on the bike if you hold that pace:
50 RPM = 7 Cals
55 RPM = 10 Cals
60 RPM = 12 Cals
65 RPM = 15 Cals
70 RPM = 20 Cals

SUBSTITUTIONS
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar
Jumping Chest to Bar
Ring Rows

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