Warm-Up
For Quality
3 Sets (12 Total Intervals)
30 seconds @ Each Station
15 seconds Transition between
-Echo Bike
-Inchworm to Hollow Body
-Jump Rope Practice
–Curtsy Lunges

On these long EMOM workouts we will figure out before the workout or in the first round the numbers you should be shooting for on these movements.

“Volcanic Ash”
30:00 EMOM
Minute 1: 15/12 Cal Ski Erg or row Or 13/10 Cal Echo
Minute 2: -Max Wall Walks
Minute 3: 50 Double Unders
Minute 4: -Max Shuttle Runs
Minute 5: Rest
Score = Max Total Reps
1 Shuttle Run = 25ft (7.5m) Out and Back

Goal: 4-8 Reps on Each of the Max Rep Movements
RPE: 8/10
Primary Objective: Complete the prescribed work within the time frame

Secondary Objective: Max reps on the Wall Walks and Shuttle Runs. Push the Shuttle Runs a bit more as those are right before the rest minute.

Each round of this workout will start and end with the most challenging effort for you heart rate. Building into the workout with the calories on the Echo Bike will allow for a brief rest before making your way to the wall for Max Wall Walks. The goal here being somewhere in the range of 3-5 reps before making your way to the jump rope to work on a consistent set of dubs with the goal of going unbroken or at most having 2-3 breaks. Finally we will work into the Shuttle Runs with the idea of really trying to push the pace here and get 4-6 laps of out and back shuttle runs of 25/25ft (7.5/7.5m).