Think you’ve got it?😏
“Show me what you got.”
30 minutes EMOM
-15/11 Cal Bike
-20 Burpees
-20 Knees to elbows
-50 Double Unders
-15 Cal Row
-20 Burpees
-20 Box Jump Overs 24/20
-20 Pull ups
-20 Kettlebell Swings 44/35 lbs
-20 Wall Ball Shots 20/14
Workout Rules
This is a 30-minute EMOM with 10 stations. You will rotate through the movements in order every minute.
Your goal is to complete the assigned work within the minute. Any remaining time in that minute is your rest before the next movement begins.
Penalty Rule:
If you cannot finish the movement within the minute, you must:
- Stop when the minute ends.
- Take the entire next minute as mandatory rest.
- After that rest minute, rejoin the workout at the following station in the sequence (skip the movement you would have done during the rest minute).
Example:
If you don’t finish the 15/11 Cal Bike within the minute:
- Minute 2 → Mandatory rest (you skip the Burpees)
- Minute 3 → You continue with Knees to Elbows
You always move forward in the order, even if you miss a station because of the rest penalty.
Choose a pace that allows you to finish most stations within the minute, because missing one movement costs you an entire station.
Score how many times you had to rest.
One set of:
400m run
400m row
.4 mile Echo bike