200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees
MAx: 200-400-600, 10-20-30 burpees
MVx: 100-200-400m, 5-10-20 in+outs
GG: When there is rest programmed into a workout, it means you PUSH your […]
With a Partner
5 Rounds
20 DB Push Press
30 Calorie Row
40 DB Step Ups, 20″
MCx; 50/35
MAx: 35/20
MVx: 25/15, 20 cals, 20 step ups
GOALS + GUIDANCE: Share the reps for every movement. The db push press is with two dumbbells. Choose a weight that gets heavy around rep seven and you can […]
GOALS + GUIDANCE: Start your first working set of deads at 75% and build for the remaining two sets. Record your weights)
AMRAP 15
15/12 Cal Bike
15 Toes to Bar
Rest 1 Minute
MAx: 12/9 cals, knee […]
12.15-12.21.2025
EMOM 20
1 – 15/12 Cal Bike
2 – 18 DB Step Ups, 20″
3 – 21 Eye-Height KB Swings
4 – Plank
MCx 50/35, 53/35
MAx: 12/9 cals, 35/20, 35/26
MVx; 9/6 cals, 15 step ups 25/15, 18 swings 26/18
GOALS + GUIDANCE: Push for a strong but sustainable pace on the bike, […]