PERFORMANCE 

Warm-Up.

Two sets of:
Assault Bike x 60 seconds
Slider Seal Walk x 25ft forwards, 25 ft backwards
V-Up x 10 reps

Followed by…

Two sets of:
Double or Single Under Practice x 30 seconds
Air Squat x 10 reps
Kip Swing x 10 reps

Then…

A.

For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

B.

Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike x 55-60% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump-Overs x 55-60% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar x 55-60% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders x 55-60% of Reps Achieved in 60 seconds
Minute 5 – Front Squats x 55-60% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 55-60% of Reps Achieved in 60 seconds

Subscribe
Notify me of
guest
4 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Bradley T
Bradley T
December 26, 2022 3:11 pm

21
11
21
69
18
24

Eddie
Eddie
December 26, 2022 3:04 pm

Just did 12 days of Christmas yesterday so still pretty sore, especially Achilles so wanted to do something lower/no impact today. The perils of being almost 46…

A. DB BP x 5
70, 80, 90, 100

B. Treadmill, 3 mph, 15 degrees, 30:00. Was actually pretty challenging if you refuse to touch handles/don’t hold on the whole time. Heart rate was 150.

Last edited 1 year ago by Eddie Yurus
Kyle
Kyle
December 26, 2022 8:33 am

AMRAP

AB- 21
BBJO- 14
T2B- 20
DU- 52
FS- 12
PU- 42

EMOM

AB-13
BBJO-8
T2B-12
DU-31
FS-7
PU- 25

Candy Olkey
Candy Olkey
December 26, 2022 6:46 am

A. Max Reps in 60s
AB – 14.5 cals
BBJO – 12
T2B – 24
DU – 47 (so many trips)
FS – 13
Push Ups – 30

B. EMOM for 24 min
AB – 8 Cals
BBJO – 7
T2B – 14
DU – 26
FS – 7
Push Ups – 17
***All done between 30-45s except DU was more like 15-20s(no trips)

Scroll to Top