• RoadieFit



3 Rounds Not For Time

5 Burpees

10 Air Squats

10 PVC Passovers

10 PVC Deadlifts


15 Min AMRAP

30 Kettlebell Goblet Squats

20 Kettlebell High Pulls

10 Weighted Step Ups


15 Min AMRAP

30 Backpack Front Squats Squats

20 Backpack High Pulls

10 Weighted Step Ups


At 3…2…1…Go! You will perform 30 Squats. Next, you will do 20 High Pulls followed by 10 Step Ups. That's one round. Your score is how many rounds and reps completed in the 15 minute period.


The weight for this workout should be moderate. We want the load to be challenging but it is not the focus of the workout.


The intended stimulus for this workout is about 80% of a sprint. We want you moving the whole time but not going into a redline state. Fight that off by slowing your reps down.

Let's Get It!!!

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