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- For Time
- 30 calorie Assault Air Bike
- 30 Box Jumps (24/20 in)
- 30 Kettlebell Swings (53/35 lb)
- 30 Jumping Pull-Ups
- 30 Push Presses (43/35 lb)
- 30 Knees-to-Elbows
- 30 Wall Ball Shots (20/14 lb)
- 30 Back Extensions
- 30 Burpees
- 30 Lunges
- 30 calorie Assault Air Bike
Related Collections
Air Biking/Assault Biking WODs Back Extension/Hip Extension WODs Box Jump WODs Burpee WODs Kettlebell Swing WODs Lunge WODs Pull-Up WODs Push Press WODs Toes-to-Bar/Knees-to-Elbows WODs Wall Ball Shot WODs Pulling WODs Pressing WODs Squatting WODs Lunging WODs Hinging WODs Weightlifting WODs Gymnastics WODs Lower Body WODs Upper Body WODs Core WODs Cardio (Monostructural) WODs Air Bike (Assault Bike) WODs Barbell WODs Box WODs GHD Machine WODs Kettlebell(s) WODs Medicine Ball (Wall Ball) WODs Pull-Up Bar WODs For Time WODs Classic Benchmarks WODs Assault Fitness WODs
About the wod
“30 Caliber” is a benchmark WOD created as a challenge workout from Assault Fitness for their Assault WOD series. They first posted the workout on Instagram (@assaultairbike) on July 2, 2015.
The workout involves many of the same movements and has a similar rep scheme as the classic “Dirty Thirty” WOD, but the movements are in a different order and the classic version doesn’t involve Assault Bike.
See also: “Dirty Thirty” Benchmark WOD
