Assault Bike Test:
4 Minutes Max Calories
or
Row Calorie Test
4 Minutes Max Calories

10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.

5 rounds, rest as needed:

5 Back Squat
5 Bench Press
5 Weighted Pull-Up
15-25 GHD Sit-Up

RPE 4

3 rounds

9 C2B
15 parallette push ups
21 goblet squats (24/32 kg)
600 m run

1a) Handstand Push-ups: 5 x 5-6. Rest 30s.
Options:
– Strict or Deficit or Kipping
– Partner-Assisted Strict
– 1 Abmat Kipping
– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.
1b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.

2a) KB Hammer Curls: 3 x 10. Rest 30s.
2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

3) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

C&J (Squat Clean)

12 sets, rest 60-90sec between sets:

1-6 sets: 2x C&J @74-78%, Drop and Go
6-12 sets: C&J @78-82%

Lift with good form and be fast!

5 Rounds of 30s work/30s Rest:
1a) Russian KB Swing (32/24kg)
1b) Walking Lunges
1c) Hollow Rocks
1d) Barbell Rows (60/42.5kg)
1e) Banded Pushdowns

Every 3:00 x 7 Sets:
Row/Bike/Ski/Run x 60s for Distance
Unilateral Carry x 60s (:30 per side)

*Score = total distance (or Cals on the bike)

in 2 min 20/15 cal on assaultbike, the max reps of pull ups
2 min rest
in 2 min 15/12 cal on rower, rest of the time max reps of burpees over the rower
2 min rest
in 2 min 12/9 cal on skierg, rest of the time max reps of wallball (20/14 lbs)

The result is the no. of reps done in pull ups, WB and burpees.

The workout can be completed with a partner. Other one does the work while other one rests.