5 rounds, 1 min per station, for max reps of:

Assault Bike Calorie

Power Clean, 135/95 lbs


Rest 1 min

We’ll work for 3 minutes straight before resting for 1 minute
Record reps completed at each station during your 1 minute rest
Your score is total reps accumulated over the 5 rounds
Choose a moderate weight that you could cycle for 15+ reps unbroken when fresh
Looking for small sets, quick singles, or a mix of both here
If you’re short on bikes, stagger heats by 2 minutes
You can jump-up or step-up out of the burpee

The 1 minute rest between 3-minute rounds isn’t enough for sprint pace
Look to move methodically through these 3 work stations
In the first round, find a number at each movement that you are confident you can replicate the next round
Working for about 45 seconds instead of the full 60 (on the first two movements) may help you achieve this
Building this buffer time to transition in the first round can help account for added fatigue in the following rounds
The goal from there is stay within 1 rep on either side of that target
For Example: If you got 15 calories on the bike in the first round, aim for somewhere between 14-16 in the next several rounds
Use your numbers completed at each station from the last round as your guides for the next round