Warm-Up
A) 8 rounds, 20 seconds work/10 seconds rest
Calorie on Rower
B) EMOMx10 min:
Odd: 30 Double-Unders
Even: 3 Pull-Ups + 6 Push-Ups + 9 Air Squats
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
1 Minute Max Calorie Bike
– Rest 3 Minutes
Then, perform 60% of max calories in 1-minute test max for the EMOM below.
EMOMx15 min:
60% of the max set for every round.
Variation B:
1 Minute Max Burpees
– Rest 3 Minutes
Then, perform 60% of max Burpees in 1-minute test max for the EMOM below.
EMOMx15 min:
60% of the max set for every round.
Workout Tip
The second part of the workout is based on a max set. Push the 1 max set and perform 60% in the next EMOM section.