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Time: This is a ~13-20 minute workout. Fast athletes will be under 15 minutes.

Category: Threshold/Pacer – Lots of transitions and overlapping muscles used in each movement means that we’re trying to find a pace that we can push a little in each group of movements, and at the same time one that we can sustain over multiple sets of round.

Goal: Anywhere between 15 and 17 minutes is a great goal for this workout.

Score: Total time required to complete the workout.


As there are so few reps for each of these, it makes more sense to talk about each “round” as a unit. A single round (3 Push Press, 3 Front Squat and 3 Box Jumps) should take an athlete no more than :45 seconds, accounting for transition and fatigue. Early rounds will likely be closer to :25 or :30. Weight should never be a factor – there should be no singles or failed reps. If we exceed 1:00 per round, reduce the load and move faster.


At a pace of 66/62 RPM respectively, 30/24 cals will take ~2:00. Athletes more adept at the Assault Bike will likely take less time. If athletes take longer than 2:30, have them scale the 2nd effort to 24/20, or less. Or, reduce the cals to 24/20 for both bikes.


“It’s a traaaaaap!” – Admiral Ackbar

This one is sneaky! There are so few reps in each round, one could be forgiven for thinking that there wasn’t a lot of work going on. But let’s write this another way:

For Time:


Push Press

Front Squat

Box Jump

*30/24 Cal Bike between each round

Looks a little different, right? Well, it’s the same amount of work, just with A LOT more transitions. Don’t be fooled into thinking that because the sets are smaller that they’re easier. Fatigue will add up across the rounds, and your ability to minimize REST that happens during those transitions will play a big part in your final time.

Pace yourself. Be steady. Try to recover on the bike, if possible.


“Bangers and Mash” (Time)


For Time

7 Rounds:

3 Push Press

3 Front Squat

3 Box Jumps


30/24 Cal Assault Bike

5 Rounds:

3 Push Press

3 Front Squat

3 Box Jumps


30/24 Cal Assault Bike

3 Rounds:

3 Push Press

3 Front Squat

3 Box Jumps


30/25 Cal Row or 400m Run

22 min Time Cap

RX+-115/85#, 30/24″

RX-95/65#, 24/20″

50-59-75/55#, 20/16″

60+-65/45#, Step Ups

Basics-As written but with PVC/BB and 15 Cal Row or 200m Run