Sunday 08:30 - 11:00hrs


Call it morning panic: The alarm clock rings, your eyes pop open and you’re immediately off to the races, jumping around, in a hurry, need to go to school or work as fast as you can, your backpack feeling heavy on your shoulders.
This rush hour will "only" last for 7 minutes.

Within 7 minutes perform, while wearing a weight vest, as many reps as possible of:

  • 6/8/10* calorie Concept2 Bike

  • 10 Box stepovers


*6 calories for G12
 8 calories for B12 / G14 / G16 & all female divisions
 10 calories for B14 / B16 & all male divisions

Crossmaxx weight vest

G12: 3,4kg

G14 / G16 / B12 & all female divisions: 5,2kg

B14 / B16 & all male divisions: 7,9kg 

Workout description

  • The workout begins with the athlete standing next to the Concept 2 Bike, with the counter at zero. After the call of “3, 2, 1… go,” the athlete jumps on the bike and starts biking.  

  • After the required number of calories have been reached, the athlete advances to the plyo box to perform 10 box step overs.

  • Repeat these two movements as long as the clock is running. When the time is over, the number of reps is counted.  


Movement standards


Bike calorie

Before starting this workout the Concept 2 Bike the monitor will be set to zero. The athlete is allowed to adjust the height of the seat at any time, but is not allowed to touch the monitor  


Box stepovers

The athlete starts with both feet on the ground and faces the box. When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. Arms/hands may not push into the legs during the step-up. The rep is credited when both of the athlete’s feet are on the ground on the other side of the box. In the following reps it is no longer required to face the box, athlete may step over the box any way he/she likes as long as both feet stay in line with the box and make contact with the top.