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“Gas Pedal” (Time)

“Gas Pedal”

For Time:

15 Burpee Dumbbell Deadlifts

1,500 Meter Assault Bike

12 Burpee Dumbbell Deadlifts

1,200 Meter Assault Bike

9 Burpee Dumbbell Deadlifts

900 Meter Assault Bike

6 Burpee Dumbbell Deadlifts

600 Meter Assault Bike

3 Burpee Dumbbell Deadlifts

300 Meter Assault Bike

22 min Time Cap

Subs:-750-600-450-300-150m Row


RX -35/20#

50-59 -20/15#

60+ -15/10#

Basics – 9-6-3 Burpee DL and Meters on Rower

* We’ll finish out the week with a simple and effective combination of bike meters and burpee dumbbell deadlifts

* The descending rep scheme today will allow us to maintain a relatively high intensity as this workout progresses

* Although a slower cycle time than regular burpees, the added weight will make the burpee dumbbell deadlift a challenging station

* We can expect this couplet to last between 15-20 minutes


* The burpee dumbbell deadlift flows like this:

* Hold the handles throughout the movement

* Chest makes contact with the floor between the dumbbells

* Jump or step the feet to the inside of the dumbbells

* Stand to full extension at the top (no need to jump)

* Choose a moderate set of dumbbells that allows you to clear the set of 15 in roughly 1:30 (1 Rep Every 6 Seconds)