JAN 9

Wheels of Fire // Thursday - 2025.01.09

For Time Weightlifting Assault Bike

For Time:


  • 50/40 Calorie Assault Bike
  • 20 Deadlifts
  • 40/30 Calorie Assault Bike
  • 15 Hang Power Cleans
  • 30/20 Calorie Assault Bike
  • 10 Shoulder to Overhead

Barbell: #185 / #135
Time Cap: 12 Minutes.


Instructions: Complete the Assault Bike calories before moving onto the corresponding barbell movements. Focus on maintaining a steady pace on the Assault Bike to conserve energy for the weightlifting portion of the workout. Adjust the weight on the barbell as needed to challenge yourself while maintaining proper form.