This workout is a mix of endurance, core strength, and upper body stamina. The calorie bike will push your cardiovascular capacity, while the sit-ups and hand release push-ups challenge your core and upper body. Every 3 minutes, you’ll interrupt the main work with a 300’ farmer’s carry, adding a grip and shoulder challenge. The key is to pace the Bike Erg so you can keep moving efficiently through the sit-ups and push-ups. Stay focused and manage your energy to maintain steady progress through all three rounds.

Score | Time

Bike | 5:15 cap, 5:00 or less goal. 

Sit Ups | 2:00 of work, if we cannot complete them in 2:00 we should scale the total reps. 

Hand Release Push Ups | Small sets will be best here, we should be able to complete these in about 2:00.

Farmers Carry | About 1:00

Keeping Hips in Line for Hand-Release Push-Ups

Today’s focus is on maintaining proper body alignment, specifically keeping the hips in line with the rest of the body during hand-release push-ups. This helps distribute the load evenly across the body, prevents sagging or piking, and ensures that the core, shoulders, and legs are all working together to complete the movement efficiently.

70/60 CALORIE BIKE ERG

5:15 Time Cap
60/50 Calorie Echo Bike
60/50 Calorie Ski
70/60 Calorie Row
900m Run
4:45 Moderate Effort on Treadmill/Runner

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SIT UPS

Reduce Reps
Hollow Rocks

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HAND-RELEASE PUSH-UPS

Reduce Reps 
Regular Push-Ups 
Box Push-Ups 
Dumbbell Bench Press
Dumbbell Floor Press

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FARMER’S CARRY

Reduce Loading
Reduce Distance
Kettlebell Farmer’s Carry
Suitcase Hold 
Shuttle Runs

If you are short on machines, you can have athletes bike at the end of the round rather than the start.