Classic Death by… Workouts
Death by Assault
EMOM For As Long As Possible
Ascending Assault Bike calories
Start with 3 calories. Add 3 calories every minute until failure.
Beginning with 3 calories on the Assault Air Bike, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories. Complete 3 calories the first minute for round one, then rest until 1:00. Complete 6 calories in one minute for round two, 9 calories for round three, and so on.
Death by Duo
EMOM For as Long as Possible
Part 1
Minute 1:
1 Pull-Up
1 Kettlebell Swings (24/16 kg)
Minute 2:
2 Pull-Ups
2 Kettlebell Swings (24/16 kg)
Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute.
Rest 1 minute
Part 2
Minute 1:
1 Power Clean (95/65 lb)
1 Push-Up
Minute 2:
2 Power Cleans (95/65 lb)
2 Push-Ups
Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute.
Time Cap: 24 minutes
On a 24-minute clock, every minute on the minute (EMOM) perform the prescribed work in the order written. Increase the reps on each movement every minute until the athlete cannot accomplish the prescribed work in one minute. The first duo will be Pull-Ups and Kettlebell Swings. Then athlete rests for 1 minute before moving on to the next duo of Power Cleans and Push-Ups.
Score is the total number of repetitions completed before the 24-minute clock stops.
Click to the next page for a workout that Mat Fraser completed and considers “one of the hardest workouts I have ever done…”.