Assault Bike WOD Bible!: 80 Air Assault Bike Workouts From Hell That'll Build Strength, Speed & Endurance by Selter P

Author:Selter, P [Selter, P]
Language: eng
Format: epub, azw3, pdf
Publisher: P Selter
Published: 2016-12-12T00:00:00+00:00

Cross Training Base Exercises

Clean

A weight lift starting from the ground that requires using the upwards momentum of a deadlift, jump, and front squat to bring the weight up to the shoulders. Most commonly done with a barbell.

Kettlebell Clean

A clean using a kettlebell.

Hang Clean

A clean starting from the hanging position (standing upright, holding the barbell with straight arms &legs), instead of starting from the ground.

Power Clean

a clean without dropping into a full front squat to catch the weight. A minimal jump and dip of the body separates a power clean from a regular clean.

Clean and Jerk

a full clean, then jerk the barbell overhead after arriving at the shoulders.

Triceps Dip

Support yourself on shoulder-width handholds (usually parallel bars) with straight arms, bend the elbows to a 90-degree angle, and then straighten arms.

Ring Dip

a triceps dip on gymnastics rings.

Jerk

a lift starting from the shoulders & ending overhead, using the upward momentum of a hip thrust.

Push Jerk

Lifting the weight overhead in combination with two small dips in the knees to drive the weight upwards.

Split Clean and Jerk

a combination of the clean and the jerk, ending with a split foothold position.

Muscle Up

A combination of a pull up to dip, which allows you to lift yourself up and over a handhold from a hanging position.

Bar Muscle Up

a muscle up using a pull-up bar.

Ring Muscle Up

a muscle up using the gymnastics rings.

Pull Up

Starting from a hanging position, using your upper body strength to pull your chin up and over your handhold.

Front Lever Pull Up

a pull up while holding your body in a horizontal line.

Jumping pull Up

Quick, small pull ups in which your feet return back to the ground after each jump.

Kipping Pull Up

a pull up using added momentum from a “kip”, which uses extension & flexion of the body to provide a “swing”.

Weighted Pull up

a pull up with a weight around your waist.

Push Press

pushing a weight from the shoulders to overhead in combination with a small dip in the knees.

Shoulder Press

pushing a weight from the shoulders to overhead, with no movement (no knee-dip) in the lower body.

Kettlebell Press

a shoulder press using a kettlebell, done one arm at a time.

Push-Ups

From a plank position, lowering yourself to the ground and back up using your arms.

Modified Push Up

a push up with your knees on the ground, or with your hands on a raised surface (incline push up)

Handstand Push Up

From a handstand, bending your arms to lower your head to the ground, then back up.

Squat

most commonly meaning a back squat, with a barbell resting on the shoulders, bending at the knees and sinking into a sitting position, then straightening back up.

Air Squat

a full squat with no extra weight (barbell or dumbbells).

Overhead Squat

a squat while holding a weight overhead.

Front Squat

a squat with the barbell racked in the front, at shoulder level.

Jumping Squats

jumping upwards after rising from each squat.

Pistol

a one-legged squat that requires immense strength and balance.

Snatch

A lift that brings the weight from the ground up overhead while dropping into an overhead squat position, then rising out of the squat. Most commonly done with a barbell.

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