Warm-Up
A) 3 Rounds:
10 Calorie Row
10 Calorie Bike
10 Strict Pull-Ups
B) 15-12-9:
GHD Sit-Ups
Air Squats
Push-Ups
Workout
A.
10 Minute Calories on an assault bike at an RPE 8
5 Minute Rest
B. EMOMx20:
Minute 1: 10% of Bike calories from Workout A.
Minute 2: 20 Seconds of Muscle-Ups
RX+: Muscle Up
RX: Chest-to-Bar Pull-Ups
Ax: Kipping Pull-Ups
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
If you completed 100 Calories in 10 minutes, you will complete 10 calories every minute for workout B.