Workout of the Day
10 rounds of 30 seconds at each station
air assault bike for calories
rest
two arm dumbbell thrusters
rest
Ten rounds, 30 seconds at each station: air assault bike for calories, rest, two-arm dumbbell thrusters, then rest. On the bike, start at an effort you can repeat across all ten rounds. For the thrusters, drive each rep with your legs and press the dumbbells overhead in one motion, reaching tall at the top without arching your back. To scale, lighten the dumbbells, or swap to goblet squats, front squats, or air squats. Your score is the total number of reps and calories across all ten rounds.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb