Warm-Up
A) EMOMx10:
Odd: 30 seconds of Double-Unders
Even: 40 seconds Plank
B)
1 min Bike @ RPE7
Then, 3 rounds:
12 Kettlebell Swings
12 High Box Step-Ups
12 Ring Rows
Workout
Compare to 1/22
A.
10 minutes Bike (for calories) at an RPE 8
5 Minute Rest
B. EMOMx20:
Minute 1: 10% of 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.