For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

A weight vest is optional.

♀ 48-inch box
♂ 48-inch box

Post calories and reps to comments.

Stimulus and Strategy:
Today’s max-effort workout is just long enough that it requires a little strategy to hang on. Push as hard as possible on the bike and don’t think ahead to the AMRAP — empty the tank. After the bike, take the full 5 minutes to recover and prepare for the burpee box get-over portion. Maintain a steady, sustainable pace for the full 10 minutes. Focus on finding a smooth, consistent rhythm for each rep and settling into it early.

Intermediate option:
For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

♀ 40-inch box
♂ 40-inch box

Beginner option:
For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

♀ 20-inch box
♂ 20-inch box

Resources:
The Rouge Echo Bike
Air Bike Setup
The Burpee Box Get-Over

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