For Time #1 - Bike. Run. Snatches. Push Press.

For Time - Team Workout (3 Person):

1) 1,000 Cal Assault Bike (Collective Team Total)

2) 200m Run

3a) 16 DB Snatches (50/35 lbs.)

3b) 16 Single Arm DB Push Press (50/35 lbs.)

*** Notes ***

  • Each person is at a station working, switch once the runner is done with the 200m.

  • If you finish the DB movement before the runner is back, that is your rest.

  • Rotate ‘3a’ and ‘3b’ every other round.

  • Workout is complete when the team hits 1,000 calories on the bike.

*** Tips ***

1) Pace your run correctly, treat it as an active reset - the bike will get spicy.

2) More effort on the bike will go a long ways.

3) Get right on your DB movements to build more rest before the bike.

4) This is a long workout (goal is sub-1 hour), relax, find a rhythm, and turn your mind off of the total.

FitnessElroy TURNBOWrun, running, bike, assault bike, snatches, dumbbell, dumbell, push press, press, team, team workout, workout, for time, long, enduranceComment