60 minutes or less 12min Ascending LadderA1) AirBike cals – 5,10,15etcA2) Push Ups – 2,4,6… +2A3) Hoist – 1,2,3… +1A4) 30 second hollow holdA5) Goblet squat – 2,4,6… +2 B1) Death by caloriesSkiErg or AirBikeMinute 1 = 1 calMinute 2 = 2 calMinute 3 = 3 calKeep going until you can not beat the minute …
5 ROUNDS in 30 minutes or less A1) Hoist x 3A2) Crawl 1 Lap – Up and BackA3) Airbike x 500m5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Interval Training A1) 30sec on/120sec off x AirBike5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) 5min Bear Crawl B1) Step Up x 8/8B2) Hip Raise x 8B3) Chin Up x 5B4) WoodChop x 8/85 Rounds C1) 3km AirBike This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, Hindu Squats, Push Ups Equipment:
60 minutes or less A1) Airbike 12sec on/48sec off 8 Rounds B1) Farmers Carry 10 Laps – Up and Back***Every time drop bells 10 x Primal Burpees C1) Airbike 12sec on/48sec off 8 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Endurance A1) 15km AirBikeBenchmark under 26min This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) Goblet Squat x 10A2) Reverpees x 1003 Rounds B1) Swings x 10B2) GHD x 103 Rounds C1) Military Press x 5/5C2)Tri Extension x 103 Rounds D1) Airbike15sec on/1:15min off x 10 GHD = Glute Hamstring Developer This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, …
Endurance A1) 10km Airbike***Every 2 min do 10 Ball Slams This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Interval Training A1) 500m Airbike Sprint2min rest 3 rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Endurance A1) 15km AirBike This workout is designed to be unloaded and all body weight. Exercises: Equipment:
