Today our focus is on long sustainable aerobic work with upper body pushing and pulling mixed in. If short on time reduce EMOMs to 8 minutes or reduce rest times. Two separate scores today, total calories biked and rowed. Pick loads for the KB movements that will challenge you.
A. Conditioning
3min Row @70%
2min Row @80%
1min Row @90%
-2min rest-
EMOM x 10mins
1st – 3-5reps Strict Pull Up
2nd – 3-5reps Strict Bar Dip
*may do these weighted if desired
-2min rest-
3min Bike @70%
2min Bike @80%
1min Bike @90%
-2min rest-
EMOM x 10mins
1st – 2-5 Burpee Bar Muscle Ups
2nd – 10 Dual KB Bench Press
*Scale Burpee Bar MU to Burpee C2B
-2min rest-
3min Row @70%
2min Row @80%
1min Row @90%
-2min rest-
EMOM x 10mins
1st – 10 Dual KB Gorilla Rows
2nd – 6-10 Strict Handstand Push-Ups
*Scale Strict HSPU to Pike Strict HSPU, Kipping HSPU or 2x Push-Ups
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