Box Jump : Max Height

A single max effort Box Jump for total height.

Bench Press : 1 Rep Max

Log your best Bench Press 1 rep max lift.

For time:

30/24 Bike Calories

— then —

30 Wall Balls, 20/14 lbs

30 Toes-to-bars

20 Wall Balls, 20/14 lbs

20 Toes-to-bars

10 Wall Balls, 20/14 lbs

10 Toes-to-bars

— then —

30/24 Bike Calories

Target Time: sub 12 minutes
Time Cap: 16 minutes
How to Pace: STEADY! We want to work on getting progressively faster with your pacing as the reps descend through the workout, then maintaining pace on the final bike!

How it should feel: LACTIC ACID PARTY into CARDIO! This couplet is going to be a full body mash!!! The heart rate and lactic build up in the quads will be intense while your shoulders wonโ€™t be fresh from all the work.

Ladies have less calories on the bike but the same number of wall balls and toes to bar.

Assault bike: Come out with a moderate/fast pace that you can slightly increase intensity with for the 30, 20, and 10. A good goal for watts is 450/375+ and building each round.

Toes to bar: Start with manageable sets out of the gate as the first round begins with a big number! Work to keep tension at your forward swing to help maintain speed and fluidity completing each rep!

Wall Balls: These will be very challenging due to the increased load. We still want sets of 10-15+ to open, and committing to a manageable but not excessive rest period each time you drop the ball

SCALING (AKA 45+ Masters Rx)
The SCALING aim is for a moderate/fast bike, 2-3 sets on wall balls, and 5 or less sets for toes to bar (or your scale).

Scaling option to finish near the target score:
24/20 Calorie Assault Bike
Wall Balls (20/14)
Toes to Bar
24/20 Calorie Assault Bike

*Sub 32/24 Calorie Echo Bike OR 40/32 Cal Row if needed