Every 5 mins for 25 mins do:

12/9 Bike Calories

Run, 400 m

12 Toes-to-bars

It’s a steady sprint!
The goal is to complete the work as fast as possible.
One round should take between 3:00-3:30, and no longer than 4:00
Athletes will rest for the remainder of the 5:00, and then repeat the process.
Log times for all 5 rounds. Your score will be your slowest round.

Assault Bike
12/9 calories on the Bike should take ~:45. If it takes longer than 1:00, consider modifying the calories.

400m Run
This should take between 1:30-2:00. If it will take longer than 2:00, cut the distance by 50-100m.

12 Toes-to-Bar should be unbroken and take ~:20. If athletes need to break up the 12 repetitions, consider modifying to a number than can be cleared unbroken. Two sets is ok as long as the rest is less than :5 in between efforts.

Limited Equipment Option
Partner athletes up to share a Bike and Pull-Up Bar.
A1 will start on the Bike, A2 will start on the Toes-to-Bar.
This is not a partner workout, athletes are just sharing equipment.

Rowers can be substituted for Bikes using the same number of Calories

**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

Decrease Reps
21/15 Calorie Bike Erg/Row
15 Ten Meter Shuttle Runs
15/12 Calorie Ski
200m Run
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
Weighted Abmat Sit-ups
Decrease Distance
500/400m Row
1000/800m Bike
400/350m Ski