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This is a 23:00 workout.

Category: Threshold

Each round lasts 3:00 with 1:00 of rest x 6 rounds

Today we will aim for 80-140 reps per round, 480-840 in total.

Keep a running count of repetitions.

Assault Bike

In 1:00, we should strive to accumulate ~12-24 reps.

Bar-Facing Burpees

In 1:00, we should strive to accumulate ~10-15 reps

Double Unders

In 1:00, we should strive to accumulate ~60-100 reps


The goal is not to burn it down in the first round, log a high score and then fall apart in the later rounds (although it’s fun to do that once in a while). But to get an overall high score.

To help with this, it’s important to remember that not all movements are created equal. Meaning, we can make up a lot of reps in movements that don’t take as long. For example, accumulating Double Unders will be faster than accumulating Bike calories and Burpees.

Aim to move on from the “slower” stations at the :50 mark so you can use the full minute on the Double Unders, or whichever movements you are better at.


“The Phantom” (6 Rounds for reps)


6 Rounds:

1 Minute Assault Bike

1 Minute Bar-Facing Burpees

1 Minute Double Unders

1 Minute Rest


Row or Shuttle Runs

RX+-Same as RX

RX-As Written

50-59 – As Written

60+-Singles, Just Burpees

Basics-3 Rounds. Singles, Just Burpees