Warm-Up
5 minutes for quality
20 Ring Rows
40 Single-Unders
20 Double-Unders
10 Walking Lunges
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
EMOMx10:
60% 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
EMOMx10:
60% of max calories of max effort bike for 10 rounds.
– Rest 3 Minutes
1 Minute Max Double-Unders
– Rest 3 minutes
EMOMx10:
60% of max double-unders for 10 rounds.
Variation B:
1 Minute Max Handstand Push-Ups
– Rest 3 minutes
EMOMx10:
60% 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:
60% of max Burpees for 10 rounds.
– Rest 3 Minutes
1 Minute Max Single-Leg Squats
– Rest 3 minutes
EMOMx10:
60% of max single leg squats for 10 rounds.