Warm-Up
1 Round:
300m Row
15 Push-Ups
15 Toes-to-Bar
15 Calorie Bike
300m Row
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
1 Minute Max Bar Dips
– Rest 3 minutes
EMOM x 10:
50% of max repetitions of Bar Dips every minute on the minute for 10 rounds.
– Rest 3 Minutes
500m Row
– Rest 3 minutes
5 Rounds of :
250M Row at 500m row pace
1600m on Assault Bike
– Rest 3 minutes
5 Rounds of:
800m bike at 1600m pace
Variation B:
1 Minute Max Wide Grip Push-Ups
– Rest 3 minutes
EMOM x 10:
50% of max repetitions of Close Grip Push-Ups every minute on the minute for 10 rounds.
– Rest 3 Minutes
1 Minute Max Reverse Lunges
– Rest 3 minutes
EMOMx10
50% of max Reverse Lunges for 10 rounds.
– Rest 3 Minutes
1 Minute Max Sit-Ups
– Rest 3 minutes
EMOM x 10:
50% of max Sit-Ups for 10 rounds
Workout Tip
In Variation A and B every section depends on the max effort set.