Warm-Up | Performance & Fitness
Two sets of:
Bike x two minutes at an easy to moderate pace
Dumbbell Farmer’s Carry x 100ft
Bodyweight Box Step Up x 10 reps
Burpee x 10 reps
Box Jump x 10 reps
Row x 500m at a moderate to fast pace

Then

Complete as many rounds and reps as possible in 30 minutes of:
50 Calories of Assault Bike
25 Burpee Box Jump-Overs (24″/20″)
50 Calories of Rowing
15 Devil’s Presses (50/35 lbs)

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Rich Madrid
Rich Madrid
March 22, 2024 11:57 am

1rd + 135 (10 devil press)

Sub’d 500m run for bike. Should’ve subbed for like 50 KB swings or something lol

Janelle Winston
Janelle Winston
March 21, 2024 11:37 pm

800m run instead of bike
25lb DBs

2 + 100m run

Luke Tipton
Luke Tipton
March 21, 2024 8:21 pm

Done 3/21
2+50

Anika Tipton
Anika Tipton
March 21, 2024 1:54 pm

1+125 on echo bike

Gosh
Gosh
March 21, 2024 9:43 am

2 rds + 8 reps
2x16kg devil press
Bike erg instead of assault bike

Mike Slagle
Mike Slagle
March 20, 2024 4:54 pm

Yesterdays workout
Up to 195

Sets at 165
Sets at 145

Metcon
14:42

Char
Char
March 20, 2024 11:02 am

Mar 14 programming +

2+14 ab cal

14:10 splits

Vikiska
Vikiska
March 20, 2024 5:53 am

1 rnd + 97
Started with row
Burpees box step ups
#25 devil press

Pablo
Pablo
March 20, 2024 5:18 am

2′ stationary bike (8/10rpe)
24 bbjo
50 cal row
14 devils presses at 20s

# 2 rounds and 32cal row

Last edited 1 month ago by Pablo Doval
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