Back Rack Reverse Lunge 14-12-10-8-6

Complete sets every 2 mins.
Taken from the rack.

Split sets as:
7 L/7 R
6 L/6 R
5 L/5 R
4 L/4 R
3 L/3 R

Since we also have a workout to follow, we’re not looking to build to “max” sets
Find something heavy for the day, as maxing out these numbers would take much longer than the allotted time

Back squats 7,5,3 reps
Wall sits
Lateral monster walks

For time:

75/50 Row / Bike Calories

— then —

30 Single Dumbbell Front Squats, 50/35 lbs

30 Single Arm Dumbbell Push Press, 50/35 lbs

30 Single Arm Dumbbell Hang Clusters, 50/35 lbs

This 4-station chipper workout combines calories on the bike/row with odd-object weightlifting
After clearing the opening bike/row, the dumbbell movements will increase in difficulty with each set of 30 reps
The expected time range for this piece is between 9-17 minutes
Before our shorter conditioning piece, we’ll spend some time on heavier lunges
See further down the page for our strength piece recommendations

* Alternate arms every 5 reps *
This will be the most challenging dumbbell movement based on the large range of motion
That being said, let’s choose our weight for all 3 dumbbell movements based on this station
This should be a load that allows you to complete the set of 20 hang clusters in 2 sets when fresh
The hang cluster is also known as the “hang squat clean thruster”
You can swing the bells inside or outside of the legs for the clean portion of the movement
After squatting and driving the weight overhead, there is no re-bend of the knees

To keep these as front squats, we’ll say that you can hold the bells however you’d like as long as the front bells are on the front half of the body

* Alternate arms every 5 reps *
Just like in the hang cluster, there is no re-bend of the knees after driving the weight overhead

If you’re short on bikes, stagger athletes by 6-7 minutes

Equal Calorie Echo Bike or Bike Erg
Equal Calorie Ski Erg
90/60 Calorie Row
1,200 Meter Run
1,000 Meter Air Runner

This workout is about balancing your speed on the bike/row with your ability to thrive through the dumbbell movements
One strategy that could work well goes as follows:
Strong Pace on the Bike/Row
Several Breaks on the Front Squats
Big Sets of Push Presses
Quick Sets with Quick Breaks on the Hang Clusters
A stronger pace on the bike allows you to get the payoff that comes in the form of faster calorie accumulation
The front squats will be challenging after the bike/row, so breaking this movement into several sets can allow to you “recover” the heart rate and legs a bit
The push presses have the shortest range of motion of all the dumbbell movements, so you can finish the 21 reps very quickly if you go big
The hang clusters will provide the biggest challenge of the day
Big sets may not be sustainable based on the weight and very large range of motion, but sets instead of singles are definitely necessary because the movement comes from the hang instead of the floor
Look to chip away at smaller sets with quick breaks between to finish out the workout
This is just one of many different strategies that could be used for this workout
See below for potential bike paces and break-up options for the dumbbell movements
57-58 RPM: Bike Cleared in ~6 Minutes
60 RPM: Bike Cleared in ~5 Minutes
65 RPM: Bike Cleared in ~4 Minutes
70 RPM: Bike Cleared in ~3.5 Minutes
65 RPM: Bike Cleared in ~6 Minutes
70 RPM: Bike Cleared in ~5 Minutes
75 RPM: Bike Cleared in ~4 Minutes
80 RPM: Bike Cleared in ~3.5 Minutes