Workout of the Day

Down Right Dirty

Written By Charleh Dickinson  |  Burpees 

5 Rounds:

1 Minute Assault Bike for Calories
1 Minute of Burpees to 6″ target
1 Minute Rest

Max effort the whole way through


WODprep Strategy Top Tips:

Round 1:

  1. Assault Bike (Minute 1): Start strong, but don’t go all out immediately. Maintain a fast and steady pace to accumulate as many calories as possible without burning out. Focus on consistent pedal strokes.

  2. Burpees to 6″ Target (Minute 2): As soon as you transition to the Burpees, aim for a fast pace. Keep your form tight, and don’t pause at the bottom. Jump explosively to reach the target height. This minute is going to be tough, so mentally prepare to keep moving.

  3. Rest (Minute 3): Use this minute to recover, catch your breath, and mentally prepare for the next round. Don’t sit down or become too passive. Shake out your legs and keep your breathing under control.

Rounds 2-4:

  1. Assault Bike (Minute 1): Continue the same steady, strong pace as in Round 1. Keep an eye on the monitor to ensure you’re pushing yourself but not going too hard too soon.

  2. Burpees to 6″ Target (Minute 2): Maintain your pace from the previous round. This is where your mental toughness comes into play. Stay focused on your form and keep moving. You can do it!

  3. Rest (Minute 3): Again, recover and mentally prepare for the next round. You’re in the middle of the workout, and fatigue may be setting in. Stay motivated and remind yourself that you’re doing great.

Round 5:

  1. Assault Bike (Minute 1): This is your last chance to push the Assault Bike. Go all out, give it everything you’ve got, and empty the tank. You should feel like you’ve left it all on the bike.

  2. Burpees to 6″ Target (Minute 2): In this final round, give it your absolute best. Push the pace, jump high, and move faster than ever. It’s the last set of Burpees, so leave it all on the floor.

  3. Rest (Minute 3): The last rest is your reward for the hard work you’ve put in. Savor it, but keep moving to avoid stiffness setting in. Take deep breaths and focus on the accomplishment of finishing the workout strong.

Throughout the entire workout, remember the importance of pacing. Consistency is key, especially on the Assault Bike. Avoid redlining too early, and save your final push for the last round. Maintain good form on the Burpees and keep your transitions efficient.


Box jumps maybe simple, but with practice, you can crush workouts with a few extra tips:

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