#concept2 bike

[crag-dreams]

Spicy cardio session today. All machines on damper 6.

Four rounds, max calories

45 seconds ski

46 seconds row

45 seconds bike

Rest 2 minutes

Absolutely shredded by the end, but pretty happy with the overall consistency across all rounds.

Went for the standard run afterward.

[crag-dreams]

Lunch cardio session. It’s hot af already here, so this was super sweaty and spiked the HR a bit more than usual.

AMRAP30

50 cal on C2 bike (damper 6)

10 push-ups

Got 7 complete rounds and 43 calories into the 8th round. As always, love this kind of long workout since you have to manage pacing rather than going all-out the entire time.

Still did the run afterward, not sure how much longer I’ll keep doing that with the summer temps. It’s just brutal.

[crag-dreams]

This was a pretty short workout, and I didn’t go full send since we climb on Saturday mornings.

“Thrust Bike”

18-15-12-9-6-3

Dumbbell thrusters (25 pounds)

500m bike

Finished it off with the standard run afterward.

[crag-dreams]

I know today is Murph in the CrossFit world, but I’m more CrossFit-adjacent with my workouts, and straight-up, I just don’t like that workout. So, figuring out a two-a-day on the fly. Morning session was all about sustained cardio, and the evening will be more of a strength component.

Concept2 Bike session was six rounds, never dropping below 60rpm.

Three minutes with damper at a 4-5

1 minute with damper at 8

1 minute with damper at 10, standing

There’s no real goal other than staying above 60rpm and focusing on heart rate recovery during every three minute segment on the low damper value. I love this kind of cardio work, and the Concept2 is perfect for it. So different from the experience on a Peloton. Over time, I’ll measure this workout by HR and eventually raise the rpm threshold.

After the spin, I did the standard hill run but increased the total distance to a full mile.

[crag-dreams]

I, uhh, forgot about Monday being a friend workout, so we did something a little different.

It’s 18 rounds, 2 minutes per round. During each round, one person is on the bike, one person is doing max reps of a given movement, and the other person is resting. You rotate through each movement twice. Goal is max meters on the bike + total reps combined across all movements.

Rounds 1-6: dumbbell thrusters

Rounds 7-12: kettlebell swings

Rounds 13-18: weighted box step-ups

36 minutes with 24 minutes of work. I had an absolute blast, kept my bike rounds at a 1:55 pace, and reps across movements were nice and consistent.

DB Thrusters, 25 pounds: 25, 25

KB Swings, 16kg: 50, 53

Weighted step-ups, two 8kg: 22, 23

Now it’s time for a drink.

[crag-dreams]

Finally got my Concept2 Bike, completing the trifecta of Concept2 machines. I’ve got a longer term goal of completing Acid Bath under six minutes, so I decided to do a slow and steady session of the same movements.

Acid Bath is a short and brutal workout. One round for time: 500m ski, 500m row, 1000m bike. You go all out and die afterward. I had no interest in that today, wanted a longer effort. So.

Slow-And-Steady Acid Bath

3 rounds for time / quality of Acid Bath.

I did this in 22:38 with transitions/rest. Ski was a steady 2:20 each round, row was 2:05, and bike was 2:00 or less.

Finished off with the standard hill run.

Anyway, super excited to add this to workouts and test Acid Bath periodically.

[crag-dreams]

Going climbing tonight, but here’s yesterday’s workout.

AMRAP 15

10 barbell thrusters

500m Concept2 bike

Got 6 full rounds + 1 thruster. Absolutely dead afterward.

[crag-dreams]

Great workout this afternoon.

Part 1: jump rope + plank shoulder tap tabata

Part 2: Acid Bath

500m ski

500m row

1000m bike

Finished in 6:10, pretty ok with that time. One of my favorite things about that type of workout is that it never gets easier, you just get faster.