Warm-Up
A) In 6 minutes:
Minute 1:
8 Assault Bike Cal
2 Burpees
Minute 2:
8 Assault Bike Cal
2 Burpees
Minute 3:
6 Assault Bike Cal
4 Burpees
Minute 4:
6 Assault Bike Cal
4 Burpees
Minute 5:
4 Assault Bike Cal
6 Burpees
Minute 6:
4 Assault Bike Cal
6 Burpees
B) In 4 minutes:
Minute 1:
20 Single-Unders
10 Jumping Squats
Minute 2:
20 Single-Unders
8 Jumping Squats
Minute 3:
20 Single-Unders
8 Jumping Squats
Minute 4:
20 Single-Unders
6 Jumping Squats
Workout
Every Minute on the Minute for 12 Minutes alternating stations:
Minute 1:
5 Deadlifts
– RX+: 225#/155#
– RX: 185#/135#
– AX: 135#/95#
10 Push-Ups
Minute 2:
5 Toes-to-Bar
10 Sit-Ups
– Rest 5 Minutes
12 Minutes AMRAP:
400m Run
400m Row
40 Double-Unders
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
Deadlifts: Athletes should complete all sets unbroken. Scale to an appropriate level.
Push Ups: athletes should be able to complete all push-up sets unbroken. Scale repetitions or scale to push-ups on a bench.
Toes to Bar: athletes should complete all sets unbroken. Scale repetitions as needed. If athletes can not perform toes to bar, scale to 20 sit-ups total for “Minute 2”.
Run: athletes should be able to complete run in 2 minutes or less, scale distance as needed.
Row: athletes should be able to complete row in 2 minutes or less, scale distance as needed.
Double Unders: athletes that cannot perform double-unders may scale to 80 singles per round or 1 minute of double under practice.