Warm-Up
A) 1 Round:
1 Minute Bike
1 Minute Row
30 seconds Bike
30 seconds Row
B) 2 Rounds:
5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
5 Dumbbell Shoulder-to-Overhead
15 Sit-Ups
Workout
10 Minute AMRAP:
5 Power Cleans, 185#/135#
10 Calorie Bike
200m Run
– 3 Minute Rest
10 Minute AMRAP:
5 Deadlifts, 185#/135#
10 Toes-to-Bar
200m Run
RX: .135#/95#
AX: 115#/755#
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Each barbell section should be completed in 1 unbroken set, scale load as needed. Each toes-to-bar section and bike section should be pushed (unbroken set or fast pace). Use the run as a recovery for the other 2 movements.