Grandi 101 – –

„The only way you see results is if you stay consistent“

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Metcon (No Measure)

Friday Chipper! (You will need one set of Dumbells)

5 Rounds.

16/12 Cal Bike Erg

12 Dumbell Cleans (2x dumbells)


5 Rounds.

16/12 PushUps

12 Lateral Box Step Ups Over (w. 2 dumbells optional)


5 Rounds:

30 Double Unders / 60 Single unders

5 Devils Press (2x dumbells)

AMCAP up to 27 minutes:

8/5 Cal Bike Erg

10 Drop Squats

8 Box Jumps (Step down)


Metcon (No Measure)

A. Friday Chipper

4 Rounds for time:

40/32 Cal AirBike

30 Alternating DB Snatch (AHAFA)

20 (10/10) Forward Lunges (with DB in front rack)

5/5 Single arm devils press (same dumbell)

Time Cap 28 min.

If you finish within the 28 minute mark – you bike for as many calories as possible up to the 28 min mark.