April 21, 2022

Thursday, April 21:

"Descending"

Alt EMOM 24 mins: Burpees, Row Calories, and Bike Calories

Every 4 mins for 24 mins, alternating between:

1x [ 8 Burpees + 12/10 Row Calories + 12/9 Bike Calories + 8 Burpees ]

1x [ 12/10 Row Calories + 16 Burpees + 12/9 Bike Calories ]

Goal: 3 mins per station

By breaking this up into two types of sets we are challenging the way you will have to tackle each one. For the first station we are looking at attacking the burpees fast and then hitting more of a paced rhythm on the machines. For station 2, we are looking to push the rower, stay more steady and breath through the burpees before sprinting the bike. Focus of the workout is consistency and staying as close to 3 mins on/1 min off throughout.

L2:

Every 4 mins for 24 mins, alternating between:

1x [ 7 Burpees + 10/8 Row Calories + 9/7 Bike Calories + 7 Burpees ]

1x [ 10/8 Row Calories + 14 Burpees + 9/7 Bike Calories ]

L1:

Every 4 mins for 24 mins, alternating between:

1x [ 5 Burpees + 9/7 Row Calories + 8/6 Bike Calories + 5 Burpees ]

1x [ 9/7 Row Calories + 10 Burpees + 8/6 Bike Calories ]