Tuesday, August 02, 2011

Another Round of Bikes & Bells

Wow - I can't believe it's been so long since I've posted!  Anyway, wanted to share tonight's Bikes & Bells workout...it was another good one! It's similar to a workout that we've done in the past, but we kept things flowing and pushed our limits with each round.  Sadly, this doesn't look as exciting on paper, but the energy in the room, adrenaline, and a kick a$$ playlist really rocked this class out. I give it a 10!

You'll need your Gym Boss for this workout.  I used my iPhone to time the 5:00 bike rounds and the Gym Boss to time the bells rounds.   I set my Gym Boss up as follows:
Set it for 2 Auto Rounds
0:30/0:30. 
This way, it counts my 2:00 kettlebell rounds and allows me to transition every 30 seconds for rounds that call for that protocol.

Here's the workout:

Warm-up: 7:00 Bike
Rounds: 5:00 Bike + 1:00 Bike Recovery + 2:00 Bells

Round Details:
Bike 1: Seated Flat @ 90 RPM, Aggressive Resistance @ 5:00.
Bells 1: Swings - 2H, 1HL, 1HR, H2H @ 0:30/hand positions

Bike 2: Standing Climb @ 70 RPM, Heavy Resistance for 3:00, Seated Climb @ 65 RPM for 1:00, Sprint on Flat 0:30, Recover. 
Bells 2: Dead Clean Ladders 1/side, 2/side,.., 5/side..then work your way back down if time

Bike 3: Seated Flat Aggressive 4:00, conclude with 1 strong 0:30 sprint
Bells 3: Snatch Ladders: 5/side, 4/side, 3/side, ..then work your way back up if time

Bike 4: 3:00 seated flat, 1:00 standing flat, 4 sprints (0:20 work/0:10 recover)
Bells 4: Presses @ 0:30/side

--- We concluded here after 50 mins (included transition time, water breaks, etc).  If desired, keep going and add in any of the following rounds: ---

Bells 5: Windmill/OH Squat
Bells 6: KB Racked Squat 0:30, Mountain Climbers 0:30. Repeat both, leading with opposite side.
Bells 7: TGU's (1/side for 2:00 time)

In a rare occurrence, here is my playlist as well:
1. Tiesto - "Walking on Clouds" ... 7:18
2. Opus 3 - "It's a Fine Day (Remix)" ... 6:27 - I can't remember where I got this remix from, so here is a shorter ATB version that I've used in previous classes - http://youtu.be/_iJU0EWsn5Q
3. Kira - "I'll Be Your Angel" ... 4:25
4. Novy - "Touch Me (Radio Edit) ft. Abigail Bailey"... 4:56  - this is an awesome cover of Rui DiSilva's original version
5. Moby - "Lift Me Up" ... 3:06 - this is one of my favorite songs to climb to!
6. Sharam - "Be The Change" ... 6:58 (off of iTunes, Album: "Get Wild Special Limited Edition Bonus Track Version", Song: "Be The Change ft Ahousheh Khalili - track #1). The link i've provided isn't the actual version that I used but it will at least give you an idea for the song :-)
7. Daniel Bovie - "Love Me" ... 6:14
8. Origene - "Sanctuary Ivan Gough Remix" ... 9:17
9. Syke N' Sugarstarr - "No Love Lost Extended Mix" ... 7:17 (played this twice!)
--- Cool Down & Stretch with the remaining tracks ---
10. Telepopmusik - "Breathe Chunk Bass Mix" ... 7:17 here's a link to a similar (shorter) version in youtube - http://youtu.be/HDQw-RShRUQ
11. Jay-Z - "Run This Town (Radio Edit)" ... 4:35
12. Lady Gaga - "Poker Face (Acoustic Music Live version)" ... 3:38
13. D: Fuse - "Living the Dream (Chill Version)" ... 5:53


ENJOY IT ALL!!

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