Tempered (Cyclist)

30 sec spin bike (sprint)
30 sec rest (slow churn)
60 sec spin bike (sprint)
60 sec rest
90 sec spin bike (sprint)
90 sec rest
120 sec spin bike (sprint)

20 OH DB press (strict) 15/20 ea.
rest 30 sec
15 OH DB press (strict) 15/20 ea.
rest 20 sec
10 OH DB press (strict) 15/20 ea.

repeat spin bike complex from above, ... then

20 BB biceps clean curls 45/65
rest 30 sec
15 BB biceps clean curls 45/65
rest 20 sec
10 BB biceps clean curls 45/65

repeat spin bike complex from above, ... then

20 bench dips
rest 30 sec
15 bench dips
rest 20 sec
10 bench dips

Post "done" to comments.


Daily Extras - 

Repeat the spin bike portion of this workout. Yep ONE more time! 


Workout Notes: 

  • If there are bottlenecks at the bikes and you'd rather not wait, please sub the bike complex for a squat complex. Wouldn't do too many of them tho.
  • If you do this right, you should have no more energy left in the legs after the bike. This means you'll have to adjust the tension each time (mostly up) to get the most out of it. 
  • Be sure to work hard on the bike. It's how we are getting our squats in today.
  • Clean Curl 101
  • Straighter legs during bench dips = more benefits, if you're ready.

Fitbit review

A video posted by GPP Fitness (@gppfitness) on

My Fitbit review:


For those who've been asking about the 6 day split I've been using.