Workout Description
For time:
30/25-calorie Air Bike
20 Burpee Box Jump-Overs (30/24 in)
10 Sandbag Cleans (150/100 lb)
Carry the sandbag to the finish mat after the final clean.
Time cap: 6 minutes
Why This Workout Is Very Hard
A high-output bike and 30-inch Burpee Box Jump-Overs lead directly into ten 150-lb Sandbag Cleans, all under a six-minute cap.
Benchmark Times for Regionals 17.6
- Elite: <4:00
- Advanced: 4:30-5:00
- Intermediate: 5:30-6:00
- Beginner: >0:20
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Power reflects the need for forceful, fast contractions while completing Air Bike calories, Burpee Box Jump-Overs, and Sandbag Cleans.
- Speed (9/10): Speed reflects cycle rate, transitions, and the value of moving quickly through Air Bike calories, Burpee Box Jump-Overs, and Sandbag Cleans.
- Stamina (8/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in Air Bike calories, Burpee Box Jump-Overs, and Sandbag Cleans.
- Strength (7/10): Strength reflects the absolute force and loading requirement of Air Bike calories, Burpee Box Jump-Overs, and Sandbag Cleans.
- Endurance (6/10): Endurance reflects the sustained breathing and cardiovascular demand of Air Bike calories, Burpee Box Jump-Overs, and Sandbag Cleans.
- Flexibility (4/10): Flexibility reflects the usable range of motion needed to perform Air Bike calories, Burpee Box Jump-Overs, and Sandbag Cleans safely and efficiently.
Movements
- Air Bike
- Burpee Box Jump-Over
- Sandbag Clean
Scaling Options
Reduce bike calories, box height, or sandbag load so the athlete reaches the cleans with at least two minutes remaining and can finish near six minutes.
Scaling Explanation
The event should remain a short escalating chipper. Scaling removes a hard stop at the box or bag while preserving the transition from engine to jumping to awkward-object strength.
Intended Stimulus
A hard six-minute sprint with an increasing strength demand. Push the bike, keep Burpee Box Jump-Overs methodical, and attack the bag with repeatable clean-over-shoulder reps.
Coach Insight
Do not turn the bike into a maximal test that ruins the box. Find a burpee rhythm immediately, then use a consistent setup and extension on every sandbag clean.
Benchmark Notes
Men have 60 scored reps and women 55. L1-L5 rank progress from the bike through late sandbag cleans. Finishers begin at L6; L10 is 4:00 or faster, while documented regional winning performances reached roughly three minutes.
Modality Profile
Bike, burpee box work, and sandbag cleans create an intentionally balanced monostructural, gymnastics, and weightlifting triplet.
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