Assault Bike

Metcon

30 min AMRAP

• 1000m C2 bike or 24/20 cal Assault Bike
• 8 GHD Sit-ups / Toes-to-bar
• 8 Strict Pull-ups

Metcon

For Time

21, 15, 9, 9, 15, 21

• Thrusters (75/55)
• Assault Bike

Metcon

21-minute Alt EMOM

• 12 Deficit Push-ups (use 45’s)
• 6 Med-Ball Ground to Overhead (80/50)
• Max Cal AB

Score – Max Cals

Metcon

18 minute Alt EMOM

• 10 goblet squats (90/60)
• 12 TTB
• Max Cal AB

Score – Max Cals

Metcon

For Time

• 24, 18, 12 – Assault Bike Calories
• 12, 9. 6 – Heavy Med-Ball Over Shoulder. (150/100)
• rest 1:1 or for a max of 5 minutes
• Repeat

cash out: 6 x 50ft Overhead Med Ball (80/50)

Metcon

For Time (25 min cap)

• :45 max cal cardio
• 5 med-ball Deadlifts (100lb/80lb)
• 5 med-ball Squats
• 10m Overhead Carry

Workout Ends When You Reach

• 100/80 cal on Assault Bike / Ski Erg / Air Runner
• or 125/100 cal on C2 Bike / Rower

Metcon

5 rounds of cardio intervals

• 4 min of work
• 2 min of rest

Assault bike or Ski Erg goal: 56/44 cal per round of work
C2 Bike or Rower goal: 68/56 cal per round of work

Metcon

For Time (23 Minute Cap)

• 50 Med-Ball Ground to Overhead (100/50)
• 100 Med-Ball Squats
• Max Cal Assault Bike Remaining Time

You can break up overheads and squats as needed.

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 12 – 13 – 14 – 15 – 16 cal
female: 10 – 11 – 12 – 13 – 14 cal

• Air Runner
• C2 Bike
• C2 Rower
• Rest
• C2 Ski Erg
• Assault Bike
• Rest

Metcon

24 minute E3MOM

• 12/9 Cal Assault Bike
• 8 toes-to-bar

Outside if the weather permits.