- July 12, 2026
Workout of the Day
10 rounds with 30s at each station
wall ball shots
pull ups
assault bike calories
rest
You’ll have ten rounds to rack up as many rounds as possible for today’s workout. If needed get into groups of 2 or 3 to share bikes. Try to group up with people that want to ride the bike at the same seat height. Pull ups can be scaled as usual with a band, doing ring rows or even jumping pull ups. Your score will be total reps at the end of all ten rounds.
standard: 16/12 lb.
rx: 20/14 lb.
sport: 25/20 lb., C2B pull upsSTRENGTH
3-4 rounds not for time
12 alternating double DB/KB deficit step back lunge steps (AHAP) immediately into
10 back squats (building)
Rest 2+ minutes between rounds
Upper body accessory
3-5 rounds not for time
10 straight arm plate raises
20 Bradford press
10 straight arm plate raises
Rest 2+ minutes between rounds