Every 3 mins for 24 mins do:

12/10 Bike Calories

10 Dumbbell Thrusters, 35/25 lbs

8 Burpee Box Jump Overs, 20/20 in

Every 3:00, perform 12/10 Cals on Bike, 10 Dumbbell Thrusters , & 8 Burpee Box Jump Overs . Rest for the remaining time.
Time spent on the machine should fall ~:40
DB Thrusters should be done in 1-2 sets
Burpee box jump overs should be ~:50-:60
Target Time each round 1:40-2:00
Cap round at 2:30
If following the prescribed reps feels like a max effort, consider reducing the reps to:
10/8 Bike
8 DB Thrusters (or reduce load)
6 Burpee Box Jump Overs

The first few rounds should feel easy and “not enough”, but don’t forget it’s a 8-round workout and it will catch up with you.

Limited Bike or Dumbbell options

1) Row 15/12 Cals

2) Stagger start 2nd heat at 1:30

3) 24 MIN EMOM (Team of 3: 1 at each station)
Min1: 12/10 Cal Bike
Min 2: 10 Dumbbell Thrusters
Min 3: 8 Burpee Box Jump Overs


To clear 12/10 on the Bike, RPM’s should fall between 65-58/minute. To clear 12/9 in ~:40, athletes should look to hold between 70-60 RPM’s.

Dumbbell Thrusters
Moderate weight that can be done in 1-2 sets. Ideally we want to hold on to these as long as we can

Burpee Box Jump Overs
Yes, both males and females are at 20″ to keep the intensity high.

The Goal = consistency of effort on all movements, across all 8-rounds. Try to avoid “going out hot” and having huge discrepancies from round to round.

Approach this workout like a marathon. Be consistent throughout and deliver a strong finish.
Not only will it help to flush out the legs, but it will also assist in building a stronger aerobic base.