16-minute EMOM

1) Echo bike for calories
2) SkiErg for calories
3) Row for calories
4) Rest

Rest 5-minutes

16-minute EMOM

1) Air bike OR row for calories
2) SkiErg for calories
3) shuttle runs*
4) Rest

• 1 Shuttle run = 25’/7.62m + 25’/7.62m ( = there + back)

Pace. Your pace on these should be around what you can keep for a 30-minute AMRAP or RPE 7-8/10 (“Comfortably hard”).

Feel. Our aim in today’s intervals is consistency over each minute of the EMOM. Pick a number of calories/distance that you can consistently repeat without tipping over the edge
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

Rest day - what did you do?

Muscle endurance triplets:
A.
8 min AMRAP:
20 double unders
10 walking lunges
5+5 renegade rows 35/25 lb

4 min rest

B.
8 min AMRAP:
4 burpee pull ups
8 wall balls 9/6 kg
12 sit ups

4 min rest

C.
8 min AMRAP:
6 box jump overs 24/20”
8 DB push presses 35/25 lb
15/12 cal bike

AMRAP 12

20 one ARM Push press w/ DB
20 Sit-ups
40 air Squat

Bench Press

5 Sets of 3. 2 seconds pause on chest

Go Every 3:00

Etukyykkyjä 5 x 7 / 3 min tauolla
65-80%

3 Sets:
8 DB Lateral Raise
10 Single Arm Ring Rows (each arm)
20 Dead Bugs (1=1)

3x2 Pause Snatch Pull @100-120% 1RM Snatch
- Pause 3sec on top of the knees
- Rest 2min btw sets

Successory EMOM16
a) alt. turkish get up
c) 8-16 + 8-16m s.a. kb bottom up OH carry
b) 10-15 double db rear delt flies
d) 6-12 + 6-12 side plank knee tuck

Työaika 30-45s / min."

6 Rounds for time
50 squats
25 ring dips