AMRAP in 15 minutes:

• 10 Power Snatches
• 15/12 Calorie Bike
• 10 Thrusters

Barbell: #95 / #65
Score: Total rounds + reps completed
Note: Push the pace on the bike to maximize rounds. Be efficient with transitions between movements.

AMRAP in 15 minutes:

• 10 Calorie Bike
• 5 Deadlifts
• 10 Calorie Bike
• 5 Shoulder to Overhead

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

Note: Focus on pacing the bike to save energy for the weightlifting movements. Choose a weight that allows for unbroken sets.

For Time:

• 50 Ring Muscle-ups
• 100 Calories on Stationary Bike
• 40 Handstand Push-ups
• 80 Calories on Stationary Bike
• 30 Toes-to-Bar
• 60 Calories on Stationary Bike

Time Cap: 20 Minutes

Note: Ensure proper form and technique on all gymnastics movements to prevent injury. Scale movements as needed.

Tabata:

• 8 Rounds (20 seconds work, 10 seconds rest) on the Stationary Bike
• 8 Rounds (20 seconds work, 10 seconds rest) of Deadlifts

Weightlifting:
- Deadlifts (185/135 lbs)

Instructions:
- Alternate between the Stationary Bike and Deadlifts for the Tabata intervals.
- Score is total calories on the bike and total reps of deadlifts combined.
- Maintain proper form on deadlifts to prevent injury.

For Time:

• 50 Calorie Stationary Bike
• 30 Deadlifts
• 40 Calorie Stationary Bike
• 20 Hang Power Cleans
• 30 Calorie Stationary Bike
• 10 Front Squats

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

Note: Make sure to adjust the resistance on the stationary bike to a challenging level for a full-body workout experience. Focus on maintaining good form throughout the deadlifts, hang power cleans, and front squats to prevent injury.

For Time:

• 50/40 Calorie Bike
• 40 Double-Unders
• 30 Toes-to-Bar
• 20 Dumbbell Box Step-Ups (50/35 lbs)
• 10 Handstand Push-Ups

Time Cap: 20 Minutes

Note: Focus on pacing yourself throughout the workout, especially during the bike portion to conserve energy for the skill movements.

EMOM x 12:

• Odd Minutes: 15/12 Calorie Bike
• Even Minutes: 5 Power Snatches

Barbell: #135 / #95

Note: Focus on pacing your bike efforts to maintain intensity during the power snatches.

Tabata:

• 8 rounds of:
  
  • 20 seconds on Stationary Bike (max effort)
  • 10 seconds rest

Strength Portion:

• 5 sets of:
  
  • 5 Front Squats
  • 5 Push Press

Instructions:
- Alternate between the Tabata Bike intervals and the Strength portion.
- Choose a challenging weight for the Front Squats and Push Press, aiming for unbroken sets.
- Focus on maintaining intensity on the bike intervals and proper form on the strength exercises.

For Time:

• 50 Calorie Stationary Bike
• 50 Double Unders
• 40 Calorie Stationary Bike
• 40 Box Jumps
• 30 Calorie Stationary Bike
• 30 Toes-to-Bar
• 20 Calorie Stationary Bike
• 20 Dumbbell Snatches (alternating arms)
• 10 Calorie Stationary Bike
• 10 Handstand Push-ups

Equipment:
- Stationary Bike
- Jump Rope
- Box
- Dumbbells

Time Cap: 20 Minutes

Instructions: This workout is designed to test your endurance and skill across a variety of movements. Pace yourself on the bike to conserve energy for the higher skill movements like double unders and toes-to-bar. Scale the handstand push-ups as needed to maintain good form throughout the workout.

EMOM for 20 minutes:
- 15/12 Calorie Bike

Instructions:
- Every minute on the minute, complete 15/12 calories on the stationary bike.
- Rest the remainder of the minute before starting the next round.
- Score is total number of completed rounds.

AMRAP in 20 minutes:

• 15/12 Calorie Bike
• 10 Burpees
• 15 Kettlebell Swings

Instructions:
Complete as many rounds as possible in 20 minutes, cycling through the calorie bike, burpees, and kettlebell swings. Rest as needed between movements to maintain intensity throughout the workout. Adjust the weight of the kettlebell as needed to challenge yourself.

EMOM for 20 minutes:
- 10 Calorie Bike
- 5 Deadlifts (185/135 lbs)

Instructions:
Every minute on the minute, complete the 10 calorie bike and 5 deadlifts. Rest for the remainder of the minute before starting the next round. Adjust the weight of the deadlifts as needed to maintain proper form throughout the workout.

AMRAP in 20 minutes:

• 15 Calorie Assault Bike
• 10 Deadlifts
• 15 Calorie Assault Bike
• 10 Hang Power Cleans
• 15 Calorie Assault Bike
• 10 Push Jerks

Barbell: #135 / #95
Score: Total rounds + reps completed
Note: Focus on pacing yourself on the bike to maintain consistency throughout the workout.

For Time:

• 50 Handstand Push-ups
• 40 Toes-to-Bar
• 30 Ring Muscle-ups
• 20 Pistol Squats (10 each leg)
• 10 Rope Climbs

Time Cap: 20 Minutes

Notes: Make sure to scale the movements as needed to maintain proper form and intensity throughout the workout. Focus on quality reps over speed.

Rounds for Time:

• 15/12 Calorie Bike
• 15 Handstand Push-ups
• 15/12 Calorie Bike
• 15 Toes-to-Bar
• 15/12 Calorie Bike
• 15 Dumbbell Snatches (50/35 lbs)

Skill Focus: Handstand Push-ups and Toes-to-Bar

Time Cap: 15 Minutes.

Note: Scale handstand push-ups to pike push-ups or dumbbell shoulder presses if needed.

For Time:

• 50 Calorie Stationary Bike
• 30 Deadlifts (225/155 lbs)
• 40 Calorie Stationary Bike
• 20 Front Squats (185/135 lbs)
• 30 Calorie Stationary Bike
• 10 Squat Cleans (155/105 lbs)

Time Cap: 20 Minutes

Instructions: The workout starts with the 50 calorie bike, followed by the deadlifts, then the 40 calorie bike, front squats, 30 calorie bike, and finishing with the squat cleans. Choose weights that challenge you for each movement and maintain good form throughout the workout.

Tabata:

• 20 seconds on, 10 seconds off for 8 rounds
• Stationary Bike

Instructions:
- Set the stationary bike to a challenging resistance level
- Pedal as fast as possible for 20 seconds, then rest for 10 seconds
- Repeat for a total of 8 rounds
- Push yourself to maintain intensity throughout each interval

Notes:
- Focus on quick transitions between work and rest intervals
- Keep a steady pace and push through the discomfort
- Remember to adjust the resistance to suit your fitness level

For Time:

• 50 Calorie Bike
• 15 Power Snatches
• 40 Calorie Bike
• 12 Hang Squat Cleans
• 30 Calorie Bike
• 9 Thrusters

Barbell: #135 / #95
Time Cap: 12 Minutes.

For Time:

• 50 Calorie Stationary Bike
• 30 Front Squats
• 40 Calorie Stationary Bike
• 20 Front Squats
• 30 Calorie Stationary Bike
• 10 Front Squats

Barbell: #135 / #95
Time Cap: 15 Minutes.

Instructions: Start with the bike to get your heart rate up, then move into the front squats for a challenging strength component. Push yourself on the bike to earn your reps on the barbell.

EMOM for 20 minutes:

• 10 Handstand Push-ups
• 15 Toes-to-Bar
• 20 Air Squats

Instructions:
Complete the prescribed reps of each movement at the start of every minute, then rest for the remainder of the minute. Repeat this pattern for a total of 20 minutes. Adjust reps as needed to maintain intensity throughout the workout.

Equipment:
- Mat for handstand push-ups
- Pull-up bar for toes-to-bar