amrap, assault bike, crossfit, thrusters, toes to bar, training, wod, workouts -

Monday 6.15.20

Warm-up Prep (10-15 Minutes)

2 Rounds

1 Min Bike

10 Push-ups

10 Box Step-Ups

10 Hollow Rocks


Strength/Skill - Strict Press 

EMOM 2 x 6 Rounds

3 Strict Press @ 85% 1 RM


WOD (Workout of the Day) 

"Speed Ball"  


16 Calorie Assault Bike

13 Thrusters 75/45

10 Toes to Bar

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic


  • Our goal for this workout is to target 4-8 Rounds
  • This triplet will tax your oxidative system and Glycolytic on the toes to bar, control your breathing on the rest and go hard enough where you can recharge a good amount to keep a consistent pace on each round for the bike.  The toes to bar will get harder and harder each round, pick a number after your 2nd round and stick to it.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX