Bike, Carry, Pull, and Core
Tuesday, September 15th, 2026
Mixed Modal//Every X Minutes//25 min
Rx
Every 1:15 for 5 Rounds Interval 1: 20/17 Calorie Bike Interval 2: 300 Foot Farmers Carry (50/35) Interval 3: 20 Ring Rows Interval 4: 30 Sit Ups
Level 2
Bike: 17/15 Calories Farmers Carry: 40/25
Level 1
Bike: 15/12 Calories Farmers Carry: 30/15
Goal: Accumulate repeatable conditioning, grip, pulling, and trunk volume under a fixed clock.
Stimulus: Complete each station at a sustainable pace with time left to transition. Scale early to keep all five rounds consistent.
Movements
bikefarmers-carryring-rowsit-up
Equipment
assault-bikedumbbellsrings