AMRAP in 20 minutes:

• 10 Assault Bike Calories
• 5 Deadlifts
• 10 Assault Bike Calories
• 5 Hang Power Cleans
• 10 Assault Bike Calories
• 5 Front Squats

Barbell: #135 / #95
Score: Total rounds + reps completed

Note: Focus on maintaining a steady pace on the Assault Bike and push through the strength movements with good form.

For Time:

• 50/40 Calorie Assault Bike
• 800 Meter Run
• 40/30 Calorie Assault Bike
• 600 Meter Run
• 30/20 Calorie Assault Bike
• 400 Meter Run

Assault Bike: Adjust calories as needed
Time Cap: 20 Minutes.

For Time:

• 50/40 Calorie Assault Bike
• 40 Deadlifts (185/135 lbs)
• 30 Hang Power Cleans (135/95 lbs)
• 20 Front Squats (115/75 lbs)
• 10 Squat Cleans (95/65 lbs)

Time Cap: 20 Minutes

Note: Focus on pacing yourself on the Assault Bike to have enough energy for the weightlifting movements.

Tabata:

• Assault Bike (20 seconds on, 10 seconds off for 8 rounds)
• Handstand Push-ups (20 seconds on, 10 seconds off for 8 rounds)

Instructions:
- Complete 20 seconds of max effort on the Assault Bike, followed by 10 seconds of rest, for a total of 8 rounds.
- Immediately transition to Handstand Push-ups and complete 20 seconds of max effort, followed by 10 seconds of rest, for a total of 8 rounds.
- Score is total calories on the Assault Bike and total reps of Handstand Push-ups.
- Modify Handstand Push-ups as needed (pike push-ups, box pike handstand push-ups, etc.).
- Push yourself to maintain intensity throughout each interval.

AMRAP in 15 minutes:

• 15/12 Calories on Assault Bike
• 10 Burpees
• 15 Kettlebell Swings (24/16 kg)

Instructions:
Complete as many rounds as possible in 15 minutes, cycling through the assault bike, burpees, and kettlebell swings. Keep a steady pace on the assault bike to maximize rounds completed. Push yourself on the burpees and swings, but maintain good form throughout the workout. Have fun and push your limits!

For Time:

• 50/40 Calorie Assault Bike
• 40 Burpees
• 30/24 Calorie Assault Bike
• 20 Box Jumps (24/20)
• 10/8 Calorie Assault Bike

Time Cap: 12 Minutes

Note: Push the pace on the assault bike and try to maintain intensity throughout the workout.

Chipper For Time:

• 50 Calorie Assault Bike
• 40 Wall Balls (20/14 lbs)
• 30 Deadlifts (225/155 lbs)
• 20 Box Jumps (24/20 in)
• 10 Handstand Push-ups

Instructions:
Complete all the reps of each exercise before moving on to the next. The Assault Bike should be done at a sprint pace, while maintaining good form on the other movements. Scale the weights and movements as needed to maintain intensity throughout the workout. Time cap: 20 minutes.

EMOM for 20 minutes:

• Odd Minutes: 15/12 Cal Assault Bike
• Even Minutes: 5 Power Snatches (135/95 lbs)

Instructions:
Complete the prescribed calories on the Assault Bike during the odd minutes and then immediately transition to the barbell for the Power Snatches during the even minutes. Rest for the remainder of each minute if you finish the work before the next minute begins.

Tabata Intervals:

• Assault Bike (20 seconds on, 10 seconds off) x 8 rounds

Weightlifting:

• 15 Hang Power Cleans
• 12 Front Squats
• 9 Shoulder to Overhead

Barbell: #135 / #95

Instructions:
- Complete the Tabata intervals on the Assault Bike before moving on to the weightlifting portion.
- Aim to move through the weightlifting movements quickly and efficiently, focusing on good form.
- Time cap: 12 minutes.

For Time:

• 21-15-9
• Assault Bike Calories
• Deadlifts

Barbell: 225/155 lbs

Time Cap: 12 minutes

Notes: This workout is designed to challenge both cardiovascular endurance and strength. Remember to pace yourself on the Assault Bike to maintain intensity throughout the deadlifts.

Tabata:

• Assault Bike (20 seconds on, 10 seconds off) x 8 rounds
• Skill: Handstand Hold (20 seconds on, 10 seconds off) x 8 rounds

Instructions:
- Alternate between the Assault Bike and Handstand Hold for each Tabata round.
- Focus on maintaining a strong and steady pace on the Assault Bike.
- Practice your handstand hold technique and aim to accumulate as much time upside down as possible during the 20-second intervals.
- Rest 1 minute between each Tabata round.

Notes:
- Adjust the resistance on the Assault Bike to challenge yourself.
- Modify the handstand hold to a plank hold if needed.
- Keep a consistent effort throughout the workout.

For Time:

• 50/40 Calorie Assault Bike
• 40 Burpees
• 30/24 Calorie Assault Bike
• 20 Box Jumps (24/20)
• 10/8 Calorie Assault Bike

Notes:
- Complete the Assault Bike calories before moving on to the next movement.
- Time Cap: 12 Minutes.

Chipper:

• 50 Calorie Assault Bike
• 40 Wall Balls
• 30 Deadlifts
• 20 Box Jumps
• 10 Handstand Push-ups

Barbell: #185 / #135
Time Cap: 20 Minutes.

Note: This workout is designed to challenge your cardiovascular endurance and strength. Pace yourself on the Assault Bike to save energy for the later movements.

EMOM for 20 minutes:

• Odd minutes: 15/12 Calories on Assault Bike
• Even minutes: 5 Power Snatches

Barbell: #135 / #95
Notes: The goal is to push hard on the Assault Bike and then focus on technique and speed for the Power Snatches. Rest the remainder of each minute.

Tabata:

• Assault Bike for 20 seconds
• Skill work for 10 seconds (handstand hold, double unders, or muscle-up progressions)

Instructions: Complete 8 rounds of the Assault Bike for 20 seconds followed by skill work for 10 seconds. The goal is to push hard on the bike and focus on improving your chosen skill during the rest intervals.

Notes: This workout is designed to improve conditioning on the Assault Bike while also incorporating skill work to enhance overall CrossFit abilities. Adjust the intensity on the Assault Bike as needed to maintain consistency throughout the Tabata rounds.

For Time:

• 50 Handstand Push-ups
• 40 Toes-to-Rings
• 30 Calorie Assault Bike
• 20 Ring Muscle-ups
• 10 Calorie Assault Bike

Instructions:
- Ensure proper form and technique on all gymnastics movements to prevent injury.
- Scale the handstand push-ups and ring muscle-ups as needed to maintain intensity.
- Push the pace on the assault bike to keep the workout challenging.

For Time:

• 50/40 Calorie Assault Bike
• 30 Dumbbell Thrusters
• 40/30 Calorie Assault Bike
• 20 Dumbbell Snatches
• 30/20 Calorie Assault Bike
• 10 Dumbbell Box Step Overs

Dumbbell Weight: 50/35 lbs
Time Cap: 12 Minutes.

Tabata:

• Assault Bike (20 seconds on, 10 seconds off for 8 rounds)
• Handstand Push-ups (20 seconds on, 10 seconds off for 8 rounds)

Instructions:
- Alternate between Assault Bike and Handstand Push-ups for a total of 16 rounds.
- Score is total calories on Assault Bike and total reps of Handstand Push-ups.
- Perform strict or kipping handstand push-ups based on skill level.

AMRAP in 15 minutes:

• 15/12 Calorie Assault Bike
• 10 Burpees
• 15 Box Jumps

Instructions:
Complete as many rounds as possible in 15 minutes of 15 calories on the Assault Bike, 10 burpees, and 15 box jumps. Adjust the intensity on the Assault Bike to maintain a consistent pace throughout the workout. Make sure to focus on proper form for the burpees and box jumps to prevent injury.

Tabata:

• Assault Bike (20 seconds on, 10 seconds off for 8 rounds)

Skill Focus: Maintain a consistent pace throughout each 20-second interval on the Assault Bike to build endurance and power.

Instructions: Set the Assault Bike to a challenging resistance level to push yourself during the work intervals. Focus on maintaining a strong and steady pace during each 20-second interval, using the 10-second rest period to recover and prepare for the next round. Repeat for a total of 8 rounds.