Tabata Bike Intervals (8 rounds, 4:00 total)
:20 Bike/ :10 Rest
Immediately into…
2 ROUNDS
5 DB Deadlifts
5 DB Front Squats
5 DB Shoulder Press
EMOM x 14 MINUTES
MIN 1 – 5 DB Squat Clean Thrusters
MIN 2 – 10/8 Cal. Bike
EMOM x 8 MINUTES
2 Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Rest 4 minutes
FOR TIME
22-16-10
Burpee
Power Clean
Scaled (75/53, lighter or KB swings)
RX+ (135/95)
RX(95/65)
-8:00 Time Cap-
FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
With a partner, trading off as desired:
For Time:
200 Double Unders
800m Run/1000m Row
50 Box Jumps (24/20)
800m Run/1000m Row
50 Jumping Lunges
800m Run/1000m Row
50 Bar-Touch Burpees
Must go in that order. One partner working at a time.
AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead
Scaled (45/33 or DBs)
RX+ (95/65)
RX (65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Ideal target height is 6″ above standing reach
OPTIONAL FINISHER
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
Barbell Bicep Curls
Bent Over Row
*For both movements, both arms move at the same time.
3 ROUNDS
1:00 Bike (EZ→ Mod → Hard)
8/8 SA RKBS → 10 RKBS → 12 KBS
10 Scap Pull-ups
15 Banded Face Pulls
20 Plank Shoulder Taps
EMOM x 10 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups
FOR TIME
40-30-20-10
Kettlebell Swing (53/35)
5-10-15-20
Pull-ups
12-12-12-12
Cal Bike*
*12/10 Cal Bike
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m…
Rest Remainder
STATION 2
2:00 Max Sit-ups…
Rest 1:00
STATION 3
2:00 Max Box Jump…
Rest 1:00
3 ROUNDS
4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds)
5 Up-Downs
20 Alt. Shoulder Taps
5 Inch Worms + Tempo Push Up (21×1)*
*:02 descent, :01 pause at the bottom, fast up and :01 pause at the top
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
12 Up-Downs
10 Sit-ups
8 DB Deadlifts
6 Push-Ups
-Rest 3:00-
Repeat!
2-3 SETS
6/6 Single Leg KB RDL
12 Glute Bridge Ups
:30 Glute Bridge Hold
AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead
Scaled (45/33 or DBs)
RX+ (95/65)
RX (65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Ideal target height is 6″ above standing reach
OPTIONAL FINISHER
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
Barbell Bicep Curls
Bent Over Row
*For both movements, both arms move at the same time.
10 Side Bends per side in between sets.
12 Minutes to get as far as possible:
3 rounds of Cindy*
then:
3 Rounds of Strict Pull Up Cindy*
then:
3 Rounds of HSPU Cindy*
then:
3 Round of Strict Pull Up, Strict HSPU Cindy*
Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Strict Pull Up Cindy = 5 Strict Pull Ups, 10 Push Ups, 15 Air Squats
HSPU Cindy = 5 Pull Ups (can kip), 10 HSPU, 15 Air Squats
Strict Pull Up, Strict HSPU Cindy = 5 Strict Pull Ups, 10 Strict HSPU, 15 Air Squats
If you finish all 12 rounds before 12 minutes, you’re done.