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EMOM For As Long As Possible
Ascending Assault Bike calories
Start with 3 calories.
Add 3 calories every minute until failure.
Beginning with 3 calories on the Assault Air Bike, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories.
Complete 3 calories the first minute for round one, then rest until 1:00. Complete 6 calories in one minute for round two, 9 calories for round three, and so on.
For Time ⏰
60 Assault Bike calories
50 Air Squats
40 AbMat Sit-Ups
5 Rounds for Time ⏰
10 Sumo Deadlift High-Pulls (43/30 kg)
10 Push Press (43/30 kg)
10 Barbell Lunges (43/30 kg)
10 Assault Bike calories
5 Rounds for Max Calories 🔥
30 second Max Calorie Bike
With a running clock, perform max calorie Bike for 30 seconds every 5 minutes for five rounds.
Score is the total calories completed before the 25-minute time cap expires.
20/15 Assault Bike calories
15 Air Squats
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.
Score is the time on the clock when the last round of Sit-Ups is completed.
10 Rounds for Time ⏰
10 Thrusters (43/30 kg)
10 Bar Over Burpees
9-15-21 Reps for Time
Assault Bike calories
With a running clock, as fast as possible perform the prescribed work in the order written.
Athlete must accomplish 9 calorie Assault Airbike and 9 Handstand Push-Ups before moving on to 15 reps of each movement and so on.
Score is the time on the clock when the last round of Handstand Push-Ups is completed.
15/10 Assault Bike calories
Assault Bike monitor must be reset each round.
Someone else may reset your monitor for you.
For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.
AMRAP in 9 minutes ⏰
10/7 Assault Bike calories
10 High to Low Plank Holds
On a 9-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 9-minute clock stops.
Movement StandardsHigh to Low Plank Holds:
From the Full Plank Hold position, move into an Elbow Plank Hold, then back to the starting position.
This counts as one rep.
AMRAP in 20 minutes ⏰
5 Squat Cleans (60/43 kg)
Bent Over Rows (60/43 kg)
20 Assault Bike calories
Workouts sourced from www.wodwell.com