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“Airborne” (Time)



6 Rounds For Time:

45 Double Unders (60 Singles)

30 Air Squats

15/12 Calorie Row

Time Remaining:

Build to Heavy 3-Rep Front Squat


15/12 Bike or 200m Run

RX+-Same as RX

RX-As Written

50-59-As Written

60+-45 Singles

Basics-20 Jump Ropes, 10 Air Squats 7 Cal Row, then FS technique

This two part workout has two scores

The first score is the time it takes to complete the 6 round triplet workout

With whatever time remains in the 25-minute window, you’ll have that time to build to a heavy triple front squat from a rack

Your second score is the heaviest lift complete in an unbroken set of 3

We expect the 6 rounder to take about 15-20 minutes to complete

This gives you between 5-10 minutes to build in weight on the front squat

Cap the first part at 20 minutes so you have at least 5 minutes on the barbell


Choose a rep number or variation that takes 1 minute or less to complete


You can start with a loaded barbell with a weight of your choice

It does not have to be an empty bar

Pre-stage weights so you don’t have to go get them during the workout

Front Squat