Warm-Up
2 Rounds:
1 Minute on the Bike
20 Ring Rows
1 Minute Plank
20 Chest Taps
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
1 Minute Max Ring Dips
– Rest 3 minutes
EMOMx10
50% of max repetitions of ring dips every minute on the minute for 10 rounds.
– Rest 3 Minutes
1 Minute Max Chest to Bar Pull-Ups
EMOMx10
50% of max repetitions of 1 Minute max Chest to Bar effort every minute on the minute for 10 rounds.
1 Minute Max Calories on Assault Bike
– Rest 3 Minutes
50% of max repetitions of 1 Minute max Calorie bike effort every minute on the minute for 10 rounds.
Variation B:
1 Minute Max Handstand Push-Ups
– Rest 3 Minutes
EMOMx10
50% of max repetitions of Handstand Push-Ups every minute on the minute for 10 rounds.
– Rest 3 Minutes
1 Minute Max Walking Lunges
– Rest 3 Minutes
EMOMx10
50% of max Walking Lunges for 10 rounds.
– Rest 3 Minutes
1 Minute Max V-Ups
– Rest 3 Minutes
EMOMx10
50% of max V-Ups for 10 rounds.
Workout Tip
In Variation A and B every section depends on the max effort set.