Warm-Up
800M Run
15 Ring Rows
15 Push-Ups
15 Calorie Row
200M Run
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
1 Minute Max Weighted Pull-Ups
– Rest 3 minutes
EMOMx10
50% of max repetitions of weighted strict pull-ups every minute on the minute for 10 rounds.
– Rest 3 Minutes
1 Minute Max Calorie Row
– Rest 3 minutes
EMOMx10
50% of max calories of Max Effort Row for 10 rounds.
– Rest 3 Minutes
1 Minute Max Double-Unders
– Rest 3 minutes
EMOMx10
50% of max Double Unders for 10 rounds.
Variation B:
1 Minute Max Close Grip Push-Ups
– Rest 3 minutes
EMOMx10
50% of max repetitions of Close Grip push ups every minute on the minute for 10 rounds.
– Rest 3 Minutes
1 Minute Max Air Squats
– Rest 3 minutes
EMOMx10
50% of max Air Squats 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 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.