• RoadieFit



2 Rounds For Time

50 Jumping Jacks

10 PVC Passovers

10 PVC Deadlifts

10 PVC Overhead Squats

10 V-Ups


3 Rounds For Time

20 Burpees To Target

20 Hanging Knee Raises

200m Run


3 Rounds For Time

20 Burpees To Target

20 V Ups

200m Run


At 3…2…1…Go! You will start with 20 Burpees to a 6” target. Next, you will perform 20 hanging Knee raises followed by a 200-meter run. That will complete 1 round. Your score is the time it takes to complete all 3 rounds.


The intended stimulus for this workout isn’t a sprint but it should be a fast workout. But the Burpees will slow you down some but keep pushing through them. So find a good pace that you can keep for a while. And then crank it up a little bit.

Scales and Mods

If the Burpees need to be scaled you can do Up Downs. Or you can eliminate the target portion.

If you don't have something to hang from go and lay down and hemmer away on some V Ups. Just make sure you’re not rushing through them and getting messy. Keep em classy.

Let's Get It!!!

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