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“Quicksand” (5 Rounds for reps)


5 Rounds x AMRAP 3:

12 Single Dumbbell Box Step-ups

8 Burpee Box Jumps

Max Calorie Bike

Rest 1 Minute Between Rounds


Max Cal Row

RX+-50/35#, 24/20″

RX-35/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10#, 8 DB Step Ups, 4 Burpee Step Ups

Basics-12 step Ups, No DB. 4 -Just Burpee. Row remainder

We’ll work some intervals today that flow as 3 minutes of work and 1 minute of rest

After completing the two stations on the box, athletes will go for max calories on the bike or rower with time remaining in the 3-minute window

The score is the sum total of the 5 sets of calories on the bike or rower

Athletes should have at least 1 minute on the machine, so adjust the reps and weight on the first two movements to allow for that


Alternate legs every rep for a total of 6 each side

Choose a weight that allows for unbroken sets of 12

Stand to full extension on top of the box

You can hold the dumbbell wherever you’d like for this movement


You can step or jump out of the burpee, but should jump up to the box for RX

Stand to full extension on top of the box