Name: Playbook - Connor Obrochta - 5MW - 10 (Assault Bike + Sled + Box Jump)
Uploaded: 2022-09-12T15:24:11.681Z
Duration: 5 min
Description: 5MW - 10 (Assault Bike + Sled + Box Jump)

5MW push yourself to get the 3 rounds done in 5 minutes!

Equipment:
• Sled + weight 
• Assault bike 
• Box 

Workout:
• Round 1: 4 reps at each (bike calorie, sled lengths, box jumps)
• Round 2: 6 reps at each
• Round 3: 8 reps at each

Use 1 or 0 plates on the sled and rotate the box to fit your fitness needs and Challenge yourself in this 5 minute workout

Make sure seat adjustment is to your body height 
Push and pull on the handles while driving through the peddles 
- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike ‘Distance’

- Stand behind the sled and grab the poles with a middle-grip hand position
- Engage your core muscles and push the sled forward, powering through each leg 
- drive your knee into your chest to create maximum power and drive as you move the sled forward
- Your foot stance should resemble your natural running position

**My guide would be for traveling 5 yards forward and back = 1 rep**

Sled push ‘Sprint’ (5 yards)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before coming down

** Tip** faster you swing your arms and drop your hips the higher you will go

Box jump

5MW - 10 (Assault Bike + Sled + Box Jump)

5MW 28 - (Weighted Metabolic)

5MW - 27 (Mobility - hip flexor/shoulder)

5MW - 26 (Lower + Shoulder Strength)

5MW - 25 (assault bike metabolic)

5MW - 24 (Mobility)

5MW - 23 (Total Body Strength)

5MW - 22 ( T-Spine Mobility)

5MW - 21 (Upper Day Strength)

5MW - 20 ( Core + Conditioning)

5MW - 19 (Chest Focus “Push” + Core)

5MW - 18 (Strength Upper Body Blast)

5MW - 17 (Lower Strength)

5MW - 16 (Total Body DDB)

5MW - 15 (Ski-erg Total Body)

5MW - 14 (EMOM Core)

5MW - 13 (Weighted Core + Stability)

5MW - 12 (Core/Abs)

5MW - 11 (HIIT: Thruster + Burpee)

5MW - 9 (Total Body Circuit + Rower)

5MW - 8 (Sled + Total Body Strength)

5MW - 7 (Run + HIIT)

5MW - 6 (Body Weight HIIT)

5MW - 5 (Barbell Total Body)

5MW - 4 (Total Body - 4 rounds)

5MW - 3 (6 rounds - Ropes + KB Swing)

5MW - 2 (EMOM - Renegade Row + Heisman)

5MW - 1 (Rower + Squat HIIT)

5MW - 10 (Assault Bike + Sled + Box Jump)

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