5 rounds, 45 secs per station, for max reps of:

Air Bike Calorie

Rest 15 secs

Wall Walk

Rest 15 secs

Air Bike Calorie

Rest 15 secs

Sandbag Clean, 100/70 lbs

* Rest 1:15

Rotate immediately to the next station every 45 secs, the clock does not stop or reset between stations.

Sandbag Cleans / Power Cleans, 135/95 lbs

Station 5 is a Recovery Jog for the entire minute.

TARGET SCORE
Target number of reps each set:
Air Bike Calories: 15/12+ Calories
Wall Walks: 6+ Reps
Sandbag Cleans: 10+ Reps

Minimum number of reps before scaling:
Air Bike Calories: 12/9 Calories
Wall Walks: 4 Reps
Sandbag Cleans: 7 Reps

Large class option: same

STIMULUS and GOALS
Stimulus for this workout is moderate/moderate-high intensity. Athletes should be prepared to move constantly for the entire 45 seconds. The variation in movements should allow athletes to keep up a decent pace. Athletes should be starting the next movement at the top of the minute. Ensure athletes keep a running total for stations 1-4, while station 5 is just a recovery and is not scored.

With workouts like this, it’s very important to keep updating athletes so they know the time left and when to rotate.

Death By Toes-to-bar

With a continuously running clock perform:

2 Toes-to-bars in the first 1 min,

4 Toes-to-bars in the second 1 min

6 Toes-to-bars in the third 1 min

… Continuing this for as long as you are able.

2 rounds of:
15 Scap Pull Ups
7 V-Ups or Alternating V-Ups