Thursday, dec 8

"The Bus Driver"

Alt EMOM 25 mins: Echo Bike Calories, Single Dumbbell Box Step Overs, Strict Pull-ups, and 3 more

Every 1 min for 25 mins, alternating between:

13/9 Echo Bike Calories

10 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

1x [ 5 Strict Pull-ups + 10 Push-ups ]

Single Arm Kettlebell Overhead Carry, 70/53 lbs, 100 ft

2/1 Rope Climbs

Athlete Instructions

This workout is meant to feel like a 25 min steady state effort with the goal of moving with purpose while keeping the heart rate in a moderate zone. Choose loads and scales that allow for consistent movement and constant tension. We should never be moving at a sprint, and should just focus on keeping movement quality high and keeping steady.

L2: Every 1 min for 25 mins, alternating between:

11/8 Echo Bike Calories

10 Single Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

1x [ 4 Strict Pull-ups + 8 Push-ups ]

Single Arm Kettlebell Overhead Carry, 53/35 lbs, 100 ft

1 Rope Climb

L1: Every 1 min for 25 mins, alternating between:

10/7 Echo Bike Calories

14 Alternating Box Step-ups

1x [ 5 Banded Strict Pull-ups + 10 Banded Push-ups ]

Kettlebell Front Rack Carry, pick load, 100 ft

2 Pull-to-Stands