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STRUCTURE: “CANNOLI” Buy-In 50/35 Calorie Assault Bike into 3 Rounds of 15 Deadlifts, 30 Double Unders, 15 Kipping Handstand Push Ups, 30 Double Unders, Cash Out 50/35 Calorie Bike

STIMULUS: A threshold workout focusing on a lower body pull and upper body push

STRATEGY: Athletes should aim to be faster on the Cash Out than the Buy-In. No more than 3 sets on Deadlifts and Handstand Push Ups

SCALING: Athletes should choose a Deadlift weight and Handstand Push Up rep range that they can do in 3 sets during the workout

SCORING: This workout should take athletes 15 – 20 minutes to complete


Athletes should complete Deadlifts in 2- 3 quick sets

Choose a number of Double Unders that can be done in 0:45 Maximum 1 break

Athletes should complete HSPU or DB PP in 2 – 3 quick sets

Challenge athletes to have a faster Cash Out bike than Buy-In


“Cannoli” (Time)



50/35 Calorie Assault Bike

3 Rounds:

15 Deadlifts

30 Double Unders (45 singles)

15 Kipping Handstand Push-ups

30 Double Unders


50/35 Calorie Assault Bike

22 min time cap

Subs-63/50 Cal Row or 800m Run


RX-155/115#, If doing DBPP 50/35#

50-59-135/95#, If doing DBPP 35/20#

60+-105/75#, 340 Singles, If doing DBPP 20/15#

Basics- 25 Cal Row, 10 DL, 15 Singles, 10 DB PP, 15 Singles