Dec 14 2021

“Bad Intentions”

5 rounds, 1 min per station, for max reps of:

Row Calorie

200m Run

Bike Calorie

Burpee Box Jump Over, 24/20 in

Rest 1 min

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Burpee Box Jump Overs- 8+ reps

Level 2: Same as L3

Level 1:

5 rounds, 1 min per station, for max reps of:

Row Calorie

100m Run

Bike Calorie

Burpee Box Step-up, 24/20 in

Rest 1 min

This workout is centered around pacing and intensity. Understanding what you can hold and how much effort you are willing to put out on each movement will be huge to increase your overall score. We put in a note that it has to be at least 8 burpee box jump overs to stop athletes from gaming it by just hitting machines hard and then resting for 2 mins as that could be a strategy to get more reps if allowed. Top end on this would be 20/15 calories across and 10+ burpee box jump overs.

Limited Equipment/Bodyweight Variation:

5 rounds of:

max distance Run, 3 mins

max rep Burpee Chair Jump Overs, 1 min

Rest 1 min