Skip to main content


Coach’s choice
Metcon (Time)

For Time
21-15-9 calorie Echo Bike
10 Atlas Stone Over Shoulder (AHAP) after each set

Directly into:

21-15-9 calorie Row
10 DB Box Step-Ups (20 inch), (35/50# two DB’s)
after each set

Complete 21 calories on the bike then 10 stone over shoulders, 15 cal assault bike, 10 stone over shoulders, 9 cal bike, 10 stone over shoulders.

Carry on with the same rep scheme for second piece.
– 20 Inch Box for all
– 2 Dumbbells

Cool Down