For TimeIntermediate~35 min
30 Caliber
Partner
For time:
30-calorieair bike
30box jumps (24/20 in)
30kettlebell swings (53/35 lb)
30jumping pull-ups
30push presses (43/35 lb)
30knees-to-elbows
30wall ball shots (20/14 lb)
30back extensions
30burpees
30lunges
30-calorieair bike
Equipment
BarbellPull-Up BarBoxKettlebellWall BallAir Bike
Workout Details
- Stimulus
- Assault bike bookended chipper with 330 total reps across 11 stations. The opening and closing 30-calorie bike sets are the cardiovascular anchors. Light push press at 43/35 lb and jumping pull-ups keep the workout accessible. Back extensions and wall balls add variety. Lunges and burpees near the end challenge a fatigued body. Expect 28-45 minutes. All stations are 30 reps or 30 calories — pure Assault Fitness benchmark.
- Score Type
- Time
- Rep Scheme
- Chipper