Bike, Deadlift, Box Jump, and Bar-Facing Burpee EMOM
Wednesday, September 30th, 2026
Mixed Modal//EMOM//25 min
Rx
EMOM 25 Minute 1: 18/14 Calorie Bike Minute 2: 8 Deadlifts (315/215) Minute 3: 18 Box Jumps Minute 4: 14 Bar-Facing Burpees Over the Bar Minute 5: Rest
Level 2
Bike: 15/12 Calories Deadlift: 255/175 Box Jumps: 15 reps Bar-Facing Burpees: 12 reps
Level 1
Bike: 12/9 Calories Deadlift: 185/125 12 Box Step-Ups 10 Bar-Facing Burpees or Regular Burpees
Goal: Build repeatable power and full-body conditioning across five demanding work cycles.
Stimulus: Finish each station in roughly 40-45 seconds. Scale reps or load before the workout so every round remains sustainable and the rest minute stays intact.
Movements
bikedeadliftbox-jumpbar-facing-burpee-over-bar
Equipment
assault-bikebarbellbox