20:00-45:00

5 Sets (1 Set Every 5 minutes)
15 Chest to bar pull ups
15/12 Calorie Assault Bike (OR 200m Run)
15 Wall Balls (30/20) (OR 20 Wall Balls (20/14))
15 Burpees to bar

SCALING

5 Sets (1 Set Every 5 minutes)
12 Chest to bar pull ups (Banded if necessary)
12/9 Calorie Assault Bike (OR 12/9 cal row, ski, or 150m Run)
12 Wall Balls (20/14) (OR 15 Wall Ball 16/10)
12 Burpees to bar

The SCALING aim is to finish sub 3 minutes each round and have unbroken sets for most movements!

Scale to finish near the target score:

TARGET SCORE
Target Time each set: sub 3 minutes 30 seconds

Time Cap each set: 4 minutes

STIMULUS
These set intervals should be at a blistering pace as the rep count is relatively low for each movement and there is enough built in rest

Look to hold bigger unbroken sets and transition quickly from movement to movement.

WORKOUT STRATEGY & FLOW
Chest to bar pull ups: these should be smooth and unbroken most, if not all rounds. Work on an efficient butterfly and let your chest brush the bar as you fall through each rep.

Assault bike: Let’s get moving on this and hammer down for a fast set of calories! Try to finish them in under 50 seconds

Wall Balls: The heavy wall ball is tough, but the rep count is low enough that we should stay unbroken throughout! Use big hips out of the squat to minimize the push needed for our arms.

Burpees to bar: This is all about staying moving and not stopping. You can always do 1 more burpee before you need to rest! Try to use a bar about 6" outside of your max standing reach.