🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This workout is built on short, intense 3-minute bursts, testing your core, strength, and endurance. Each round starts with 30 AbMat sit-ups , followed by a descending ladder of power cleans while the loading increases. Once you finish the cleans, it’s an all-out effort on the Bike Erg for max calories before the time runs out. The 3-minute rest between rounds allows you to recover just enough to push hard again. The key is to move quickly through the sit-ups and cleans so you have time to rack up calories on the bike.

- Sit Ups: 1:00 of work, consider these unbroken.

- Power Cleans: About 1:00 of work for each set, even as the load increases.

- Bike: 1:00 here, push the pace knowing there is a rest after each round.

- Score: Total Bike Calories Across the 5 Rounds.

- We want you to choose a clean ladder that will finish at a challenging load today, but nothing we cannot complete with great form.

SIT UPS

- Reduce Reps

- Hollow Rocks

POWER CLEANS

- Reduce Loading/Reps

- Sub Hang Power Cleans

- Sub Dumbbell/Kettlebell Hang Power Cleans

- Sub Deadlifts (Light to Moderate)

BIKE

- Sub row/ski/bike erg/echo/run/air run

5:00 Bike Erg

Empty Barbell Flow:

5 Goodmirnings

5 Back Squats

5 Back Rack Shoulder Press

5 Front Squats

5 Stiff Leg Deadlifts

5 Push Press

Workout Load Warm Up:

Perfom sets of 3, until you arrive at the heaviest load for the workout.

Specific Workout Prep:

0:30 Bike

5 Sit Ups

6 Cleans (At Lightest Load)

5 Sit Ups

0:30 Bike