C2 Bike

30 min ALT EMOM

• Max Cal C2 Bike
• Max Cal Ski Erg
• Power production (12 or 30lb med-ball throw or 70lb KB Swings)

For Time

• 2 Rounds
  • 800m run
  • 2400m C2 Bike
• 5 rounds
  • 5 Tire Flips
  • 10 KB Push Press (53’s/35)

2 rounds for time (partner)

• 800m Run (both partners run)
• 100 cal c2 bike (switch as needed)

Partners run opposite ways on the track. When they meet, they turn and go back.

For Time (team of 3)

• 10,000m C2 Bike
• 6,000m Row

Switch as needed. Two people work while 1 rests.

5 rounds For Time (35min cap)

• 1,600m C2 Bike – 45/36 cal Assault Bike
• 30 1-arm dumbbell/kettlebell hang clean and jerk (50/35)
• 30 Push-ups

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

5-rounds for Time

• 20 cal C2 or 15 cal Assault Bike
• 16 alt 1-arm KB swings (35/25)
• 12 Toes-to-bar

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off