Warm-Up
4 rounds:
10 Ring Rows
5 calories on the Bike
10 Lunges
5 calories on the Bike
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
1 Minute Max Strict Pull-Ups
– Rest 3 minutes
EMOM x 10:
50% of max repetitions of Strict Pull-Ups every minute on the minute for 10 rounds.
– Rest 3 Minutes
1 Minute Max Calorie Bike
– Rest 3 minutes
EMOM x 10:
50% of max calories of max effort Bike every minute on the minute for 10 rounds.
Rest 3 Minutes
1 Minute Max Double-Unders
– Rest 3 minutes
EMOM x 10
50% of max Double-Unders 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 Burpees
– Rest 3 minutes
EMOMx10:
50% of max Burpees every minute on the minute for 10 rounds.
– Rest 3 Minutes
1 Minute Max Single-Leg Squats every minute on the minute for 10 rounds.
– Rest 3 minutes
EMOMx10:
50% of max Single-Leg squats every minute on the minute for 10 rounds.
Workout Tip
In Variation A and B every EMOM is based on the max effort set. For example. If 10 pull-ups were completed in 1 minute, each round would be 5 pull-ups on the minute for 10 rounds.