THE FORMAT

It’s as simple as it comes: three moves, five rounds, performed as fast as possible. But the devil’s in the detail. This finisher is perfectly arranged to let you bounce off the red line on each movement but never blow up, meaning you’re in an energy-sapping gear throughout. After a thorough warm-up (and an internal pep talk), grab a pair of dumbbells, wheel out an AirBike and hammer that throttle.