How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Assault Bike
Arms and legs. Easy to overcook. We write watts or cals, not ‘go die’.
intermediateCult Gym floorCult Studio
Full body · Cardio machine
How to handle weight
Watch calories or watts. Match round one on round four. Pride on the first 20 seconds is how you dump the rest of the session.
Usual programming
10–20 cal EMOM, or 30s on / 30s off.
Caution
Set the saddle. Do not yank the arms into the shoulders. Back off if you go light-headed — this machine spikes heart rate fast.
Setup
Seat height that lets a soft knee at the bottom, push and pull the arms.
Cues
- Even arms and legs
- Breathe in rhythm
- Don’t spike minute one
Common mistakes
- All arms, no legs
- Coming out of the saddle and flailing
- Unmeasured sprints every time
Home swap
Fast march + shadow bag
