AMRAP 10min AMRAPA1) 9cals AirbikeA2) 8mtr CrawlA3) 7 x Swings or Slam Ball2min Rest 10min AMRAPB1) 6 Dead Ball CleanB2) 5 Goblet SquatB3) 4 Primal Burpee2min Rest 10min AMRAPC1) 3 Wall BallsC2) 2 Military PressC3) 1 Pull Up or Hoist This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Three Seven-Minute Challenges: A Full-Body Strength and Conditioning Workout Workout 222 is not one continuous circuit. It is three short workouts, each lasting seven minutes. The first block combines pushing, lunging and the SkiErg. The second introduces kettlebell swings, primal burpees and the AirBike. The final block uses lower repetitions and focuses more heavily on …
Four Minutes, Four Movements: A 16-Minute Full-Body EMOM When time is limited, a structured timer can help you complete a useful workout without overcomplicating the session. Workout 221 uses an EMOM format: Every Minute on the Minute. At the beginning of each minute, you complete the prescribed exercise. Any time remaining becomes your rest before …
EMOM x 16min M1 = 10 SwingM2 = 20cals AirBikeM3= 10 SwingsM4 = 10/10 Shoulder TapsRepeat M = MinutesEMOM = Every minute on the minute This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Just Keep Swimming A1) Airbike x 3minA2) Swing x 10A3) TGU x 1/1A4) FC – 1 Lap Up and Back20min continuous movement TGU = Turkish Get UpFC = Farmers Carry This workout is designed to be unloaded and all body weight. Exercises: Equipment:
13min AMRAP Trick or TreatA1) AirBike 13calA2) Wall Balls x 13A3) Primal Burpees x 13 This workout is designed to be unloaded and all body weight. Exercises: Equipment:
3-5 ROUNDS in 30 minutes or less A1) TGU x 1/1A2) Ball Crawl 20mA3) Air Bike 500m A4) Shoulder Taps 10/10Optional – Croc Breathing3-5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, Hindu Squats, Push Ups Equipment:
AMRAP – 10mins A1) 30s Airbike or SkiErg (Sprint)A2) Rack Carry – 1 Lap Left and RightA3) 10/10 x Shoulder TapsA4) 30-60s Dead Hang This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Grip Under Fatigue: A Carry, Crawl and Conditioning Workout Grip strength rarely works alone. When you carry shopping bags, move equipment, hold onto a support or handle an awkward object, your hands are working alongside your shoulders, upper back, trunk, hips and legs. Workout 207 challenges that connection. The session combines: At first glance, the …
AMRAP 10min A1) 10 x Swings or Slam BallsA2) 500m AirBikeA3) 20-30s Wall Sit This workout is designed to be unloaded and all body weight. Exercises: Equipment:
