5 rounds:
-2 min long cycle sprint, 2x16kg
-2 min rest
3 rounds:
-5 reps long cycle, 2x20kg
-rest as needed
4 rounds:
-30s alternating ropes
-1:15 min rest
...and one bonus round of 1 min alternating ropes
Results
Arms were nice and swollen after this one! For the long cycle sprint, I kept the rep count consistent - 19,19,18,19,19 (not sure what happened in the 3rd round). I was right around finishing my 10th rep at the minute mark. Considering how inconsistent my last sprint workout was, I'm happy with this. It's a lot faster than my competition pace will be but I was able to keep my form semi-decent throughout.
The heavy sets of 5 were to help us concentrate on form. The heavier the weight, the more efficient you need to be, so you need to have good form. These weren't too tough for me, so I think I was dipping, pushing and bumping all at the right times.
My arms were like rubber by the time we hit the ropes, so those 30s intervals were LONG! And the bonus minute was a stupid idea :)
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