“Swole Cycle”

Crossfit Epically Awesome – CrossFit Epically Awesome


30 Seconds

Easy Bike

Push-up Plank Hold (On Hands)

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Banded Pass Throughs [Video](https://youtu.be/9yTcC5vMneo)

Moderate Bike

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

Banded Pull Aparts [Video](https://youtu.be/O3kpjgGAfp4)

Faster Bike

Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Banded Press Downs [Video](http://youtu.be/TcuF2yVabTY)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)


Banded 3-Way Shoulder: 30 Seconds Each Direction


Lesson of the day



BBQ stands for Belly, Butt, and Quads. In order to keep these movements as strict as possible in today’s workout, let’s think about keeping these three body parts squeezed tight. This tight hollow position with the feet slightly in front of the bar applies to all athletes, no matter if they are using a band, doing ring rows, or completing strict pull-ups as prescribed. During a kipping pull-up, we move between a hollow and arch position. In the strict variation, we remain hollow through the whole range of motion. Squeezing tight keeps the joints locked and prevents any subtle kipping actions that could assist in getting the chin over the bar.

Movement Subs

Banded Strict Pull-ups

Ring Rows



Just like in a good plank position, we’re looking for a straight line from head to toe during the push-up. Squeezing the belly, butt, and quads can help athletes maintain this straight line throughout the full range of motion. It is common here to see the hips drop or to see athlete “snake” out of the bottom of the push-up. A plank is a solid piece of wood, and solid pieces of wood don’t move. Let’s try to maintain this position no matter what variation is used today. Every push-up is a plank, but not every plank is a push-up.

Movement Prep

15 Second Push-up Plank Hold (Top)

15 Second Push-up Plank Hold (Bottom)

3-5 Push-ups

Movement Subs

Elevate Hands to Box or Bench

Knee Push-ups


Lower Body

While the bench press is mainly an upper body movement, the lower body will also do some pressing. Let’s focus on keeping the butt pushed into the bench and the feet pushed into the floor. This strong lower body position helps athletes maintain full body stability, which can lead to better mechanics with the upper body. It is common here to see the butt “bridge” up off the bench and the feet flail around. Press with the lower body to help press with the upper body.

Lift Sesh

Bench Press (Build to a Heavy Set of 3)

* Athletes will have about 13 minutes to build to a Heavy Triple Bench Press

* For safety, ensure athletes always have a spotter and have their thumbs wrapped around the bar throughout the lift

* We recommend that spotters do not assist with lifting the weight until the bar starts moving back down

* If an athlete has to lift alone for some reason, do not have them put clips on the bar so the weight can easily slide off if they get pinned

* If unable to Bench Press due to equipment reasons, Strict Press would be the next best option

WOD and strategy

“Swole Cycle” (4 Rounds for reps)


Strict Pull-ups

Assault Bike Calories


Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off


* Strict upper body movements are the focus of today’s workout

* We’ll start out the day by building to a heavy triple Bench Press

* “Swole Cycle” is a repeat workout from 8.13.2019

* Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

* The score at the end of the 16 minutes is the total reps completed during your work stations

* There is no rest between stations beyond the :10 seconds


* Choose a variation that allows for at least 3-5 reps within each 20 second window


* Choose a variation that allows for at least 7-10 reps within each 20 second window


* Athletes don’t have to reset the monitor between rounds, but they should avoid pedaling during these 10 seconds

* If you’re short on bikes, stagger heats by 4 minutes

* Sub any machine if you’re unable to bike



* On the strict movements, try to move for as much of the work window as possible without hitting a wall early on

* It’s helpful to envision what number you’ll be performing in the 5th or 6th interval and try to hold that across all rounds

* **For Example:** If you see yourself getting 5 pull-ups in the 20 second window of round 5, see if you can hold 5 reps across from the first round

* With short work and rest windows, you can expect to sneak in 1-2 quick sets within the 20 seconds


[Click Here](https://youtu.be/26LhAVtOQHY)

WOD and strategy


Row Conditioning

3 x 40/27 Calorie Row

Rest 1:30 Between

3 x 30/21 Calorie Row

Rest 1:30 Between

3 x 18/15 Calorie Row

Rest 1:30 Between


Foam Roll – 1 Min Each

Upper Back


Lower Back



Lacrosse Ball Roll – 30 Sec Each



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