Every 3 mins for 18 mins do:

24 AbMat Sit-ups

16/12 Bike Calories

6 Strict Press, pick load

Combining strength and conditioning in today’s interval workout
Over the 6 rounds, we’ll build to a heavy set of 6 barbell strict press
Every 3 minutes, athletes will quickly work through the sit-ups and bike calories before getting a shot on the barbell
There is no score as far as time goes, but the 3-minute windows are there to keep the sense of urgency high
Our score today is the heaviest set of 6 strict presses completed
These rounds are ideally completed in less than 2:30, giving athletes time to rest and change out barbell weights
Adjust reps or calories as needed to preserve rest

The barbell will start from the floor, meaning it should be a weight athletes can clean
These 6 reps are designed to be completed unbroken
There is the option to stay at the same challenging load across or to build in weight every round
Plan out the weights and plates you’ll need beforehand, which makes these rest periods between intervals more efficient

The bike calories are designed take around 1 minute to complete
Adjust calories or intensity as needed to get done in this time frame
If you’re short on bikes, stagger heats by 2 minutes
If unable to Assault Bike, complete one of the following:
Equal Calorie Bike Erg, Echo Bike, or Row
200 Meter Run

The first thing athletes should do is plan out the weight jumps they are looking to make during the workout to make for easy transitions
Keep in mind that we want to build to a heavy set of 6, but keep each round unbroken
Let’s aim to really challenge ourselves on the bike today, holding a faster pace, but one that is also realistically sustainable over the six rounds
The movements that surround the bike, the sit-ups and strict press, don’t get the heart rate up too much and are pretty much have a ceiling on how fast we can go
For this reason, the biggest bang for your buck is in pushing the bike to get to the barbell quickly
While there is no score for time, a strong effort on the bike is what gets us the best overall workout today
Breathe through the sit-ups, crush the bike, and go for an unbroken set of strict press