For Max Calories:
10 Minutes Assault Bike
*Please warm up thoroughly for today’s piece. This test (while shitty as hell) is an important one, and something that we will use in our aerobic training over the next weeks and months.
When only AirDynes existed (in the pre-Assault Bike Era), this test was known as 300 FY. (you can read a quote from Mark Twight, founder of Gym Jones and creator of this workout here: http://optimumperformancetraining.blogspot.com/2010/08/fri-aug-20-2010.html)
While it is most likely impossible to get 300 Cals in 10 minutes on the Assault Bike, the test remains a great indicator of Aerobic Power in a time-frame that is VERY applicable to the sport of fitness.
Here is a link to a blog post with some good tips on how to approach this bad Larry: http://www.marksgym.com/300-fy-tips-and-hints-how-to-conquer-it/
*Monday we will get back to regular training, with a big emphasis on strength development (both barbell and gymnastic) and Olympic Lifting technique. Enjoy the weekend, good luck!