APR 19

The Grinder // Sunday - 2026.04.19

Chipper Weightlifting Assault Bike

For Time:


  • 50/40 Calorie Assault Bike
  • 30 Deadlifts (225/155 lbs)
  • 40/30 Calorie Assault Bike
  • 20 Hang Power Cleans (135/95 lbs)
  • 30/20 Calorie Assault Bike
  • 10 Shoulder to Overhead (185/135 lbs)
  • 20/10 Calorie Assault Bike
  • 5 Squat Cleans (225/155 lbs)

Time Cap: 20 Minutes


Note: This workout is designed to be a challenging chipper style workout that incorporates both weightlifting and cardio on the Assault Bike. Scale the weights as needed to maintain good form throughout the workout.