2/7/2026

BOMBS AWAY

With a Partner, Split all reps as needed

RX

300 Calorie Bike

100 Double Dumbbell Power Cleans (50s/35s)

100 Toes to Bar

Indy

200 Calorie Bike

100 Double Dumbbell Power Cleans (35s/25s)

70 Toes to Bar

Liberty

100 Calorie Bike or 25 mins (whichever comes first)

70 Dumbbell Power Cleans

(Choose weight)'

70 Hanging Knee Raises/ Toes to Rig/ Sit Ups

Target Time: 30 mins

Time Cap: 45 mins

Plan for your team to be on the bike for 20-30 mins. Pace this like a 5k run or row with 10-15 cals per min. If equipment is an issue, can sub rowing as follows:

300 Calories = 5000m

200 Calories = 3333m

100 Calories = 1666m