#workout #interval

3 rounds of
- 500m row with increasing pace every 100m, e.g. 2:00, 1:55, 1:50 (=your 2k pace), 1:45, 1:40
- 20 alternating single leg v-ups
- 10 downward dog Push-Up
- rest as needed (HR back to 120 beats)

Ideally you do 4-6 rounds (unlike me). You can switch to any sit-up or push-up variation but do them strict with good technique.
Transition fast, execute ideally unbroken. It's a sprint. You can rest afterwards as long as needed.
Your HR should go above +90% of your HRmax

#workout

Tiny Cindy

100 rounds of
- 1 strict pull-up
- 2 HR push-ups
- 3 air squats
- rest for a few seconds

The goal is to transition fast between movements without noreps, e.g. kang squat instead of standing up after push-ups

Try do the 6 reps as short sprint. Set a timer, e.g. 20s EMOMs to limit rest.
When you start to blow up, switch to "rest as needed" for 5-10 rounds, and start pacing the rest of the rounds

beginner:
Set a 40 sec EMOM timer. Don't rush it. Try to get 25 rounds

#workout #intervals

5 rounds of A.1 and A.2

A.1 are 4x EMOMs
- N chin-ups (approx 30s) + bike for meters
- N ring dips (30s) + bike
- 1 ring pullover + bike
- 2x3 medball side toss + bike

into
A.2 what is a E4MOM
- 10m Sled Drag w 2 handles
- 10m Sled Push
- 6x Deadlift
- 10m Sled Drag w 1 handle left
- 10m Sled Push
- 3 Suitcase deadlift left
- 10m Sled Drag w 1 handle right
- 10m Sled Push
- 3 Suitcase deadlift right
- rest bike for meters

buyout is one extra round of A.1

#workout #intervals

4 rounds of
E8MOM (8 minutes)
- 10m Sled Drag with 2 handles
- 10m Sled Push
- 10m Sandbag Bearhug Carry
- 10m Sled Rope Pull (2nd sled; with SB)
- bike for meters

Push heart rate to maximum during the sled work. It's a sprint for approx 40 seconds.
Don't relax on the bike ergonometer but try to rest. The heart rate should slowly sink to 120-140 beats.