Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike (30-sec easy/20-sec mod/10-sec hard)
5 Back Squats (empty bar – build across)
4 Up Downs + Box Step Up
5 Sandbag to Shoulder (lightweight – focus on transition)

**2. Strength Prep**
Have athletes build up to 60% in 3-4 sets hitting 3-5 reps a set. Weight should be what athletes started the cycle with. Scale load and reps to maintain form and explosiveness.

Strength:  Back Squat

Back Squat
– 5 sets x 10 reps @ 60% 1RM Back Squat
* Complete a set every 2 minutes, on the 2 minutes for 10 minutes *

**3. Workout Prep**
2 sets
10 Sec. Bike Sprint (90%)
2 Burpee Box get Overs
1 Sandbag Cleans
– rest 1:00 between sets –

Workout:  Cole Trickle

Workout 1 and 2
* Target time: 3:30-4:30 minutes
* Time cap: 6 minutes

For Time:
2 rounds
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
10 Burpee Box Get Over (30/24)*
5 Sandbag Cleans (150/100) or 5 Power Cleans (205/135)

– @12:00 –

For Time:
30/24 Calorie Assault Bike or 25/20 Calorie Echo Bike
20 Burpee Box Get Over (30/24) *
10 Sandbag Cleans (150/100) or 10 Power Cleans (205/135)
* Athletes can use hands for Burpee Box Get Overs *

* Scaling option 1 (Masters 45+)
For Time:
2 rounds
12/10 cal Assault Bike or 10/8 Calorie Echo Bike
10 Burpee Box Get Over (24/20)
5 Sandbag Cleans (120/80) or 5 Power Cleans (185/125)

– @12:00 –

For Time:
25/20 Calorie Assault Bike or 21/16 Calorie Echo Bike
20 Burpee Box Get Over (24/20)
10 Sandbag Cleans (120/80) or 10 Power Cleans (185/125)
* Athletes can use hands for BBJO *

* Scaling Option 2 (Beginner Option)
For Time:
2 rounds
10/8 cal Assault Bike or 8/7 Calorie Echo Bike
10 Up Downs + Box Step ups
5 Slam Balls (light/moderate)

– @12:00 –

For Time:
20/16 cal Assault Bike or 16/13 Calorie Echo Bike
20 Up Downs + Box Step ups
10 Slam Balls (light/moderate)

* Limited Equipment Option
For Time:
2 rounds
100m Run
10 Burpees
20 Air Squats

– @12:00 –

For Time:
200m Run
20 Burpees
40 Air Squats

* Large Class Option
For Time:
Teams of 2 (split reps needed)
2 rounds
30/24 cal Assault Bike or 24/20 Calorie Echo Bike
20 Burpee Box Get Over (30/24)
10 Sandbag Cleans (150/100) or 10 Power Cleans (205/135)

– @15:00 –

For Time:
60/48 Calorie Assault Bike or 50/40 Calorie Echo Bike
40 Burpee Box Get Over (30/24)
20 Sandbag Cleans (150/100) or 20 Power Cleans (205/135)
* Athletes can use hands for Burpee Box Get Overs *

Accessory:

1 min forward fold (wide legs)
1 min seated QL stretch (each side)
1 min couch stretch (each side)