• RoadieFit



3 Rounds Not For Time

100m Run

Step Ups

Air Squats

:30 sec Plank Hold


15 Min Amrap

20 Walking Lunges

15 Box Jumps

10 Burpees

This weeks vibe…

“Let's open up the whole can of kick ass and kill em all. Let the paramedics sort em out.” -Alvin Mack.

The Program.


At 3…2…1…Go! You will start on the 20 walking lunges. After that you will perform 15 box jumps and then, 10 burpees. That’s one round.Your score will be the amount of rounds and reps completed when the 15 minutes expires.


The intended stimulus for this workout is a pushed tempo. Start slow and find a pace that requires minimal breaks and do work. These are big movements so sprinting or close to it could lead to redlining and we’re not going for that today.

Scales and Mods

These are pretty much do anywhere movements besides the Box Jumps. BJs can be some with many different things. As long as its not more that 24” high you’re gettin the correct stimulus.

Do work.

Lets Get It!!!

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