Bike / DB Step Over / Burpee Sprint Intervals
Tuesday, April 21st, 2026
Sprint//Workout//24 min
Rx
4 Rounds AMRAP 4 - 24/20 Cal Bike - 12 Double DB Box Step Overs - Max Reps Box Facing Burpee Box Jump Overs Rest 2:00
Level 2
20/16 Cal Bike. 10 DB Box Step Overs (40/25). Max Reps Burpee Box Jump Overs (24/20).
Level 1
16/12 Cal Bike. 10 Box Step Ups with light DBs or bodyweight. Max Reps Burpee Step Overs.
Goal: Short repeatable sprint intervals with leg fatigue and simple movement patterns.
Stimulus: RPE 8-9. Each round should feel punchy and hard. Bike should spike heart rate, step overs keep tension in the legs, and burpees reward fast transitions. Athletes should still be able to repeat effort across all 4 rounds.
Movements
bike caloriesdouble dumbbell box step overburpee box jump over
Equipment
bikedumbbellbox