METCON SIX

1 minute thrusters

1 minute power cleans

1 minute box jumps 

1 minute press ups

1 minute max calorie bike

1 minute rest 

x 3

Kit needed:

Barbell

Assault bike

Box / Step

Standards:

The barbell should be a light weight, about 10-20kg

Each minute is for maximum reps so 100% effort.

Tips:

This is a simple but killer circuit. The working minutes feel like forever while the resting minute is over in a second. But try to hit the same or similar reps each round and push yourself!

Scales:

Thrusters can be push presses

Power cleans can be deadlifts or deadlifts to high pulls

Box jumps can be step ups or broad jumps

Assault bike can be burpees or any other CV machine