FOR TIME
5 rounds
This is a simple monostructural-plus-bodyweight workout with no high-skill gymnastics or loaded barbell movements, making it firmly beginner-level despite the aerobic fatigue.
How we determine the levelFive rounds of short bike efforts plus 10 burpees creates a high-intensity workout that most moderately fit athletes can sustain only just below all-out pace for around 8–12 minutes. The loading is bodyweight/monostructural and light, but the repeated rounds and accumulating fatigue make it more of a fast sustainable effort than a true sprint.
8–12 minutesComplete 21-15-9 reps of deadlifts and a 400m run, then go straight into 3 rounds of 12 burpees and a 400m run.
Perform as many rounds as possible in 12 minutes of 9 hang power cleans, 6 thrusters, and 30 double-unders.
Complete 21, then 15, then 9 reps of kettlebell swings and burpees as quickly as possible.
