Wednesday January 10th

Warm up
8:00 minute EMOM, Alternating Movements a
Minute 1: 12/9 Calorie Row
Minute 2: 8 Scapular Pull-Ups + 8 Bar Kip Swings
Minute 3: 12/9 Calorie Bike
Minute 4: 10 Alternating Deep Lunge Mountain Climbers

Strength/Skill- We will find pull up option that works for each individual on this. If you have been off for a while you do not want to be attempting 60 pull ups

10 Minute EMOM
5 to 7 Chest to bar pull ups
or whatever option/rep scheme is appropriate for today
Scaling Options:

  • If scaling is necessary, opt for strict banded pull-ups or toenail spot
  • These variations help in maintaining a similar stimulus, focusing on
    strength and control. The banded pull-ups offer assistance, while
    toenail spot pull-ups allow for a slight push with the feet, reducing the
  • Regardless of whether you’re performing the standard movement or a
    scaled version, prioritize good form. This includes controlled
    movements, proper body alignment, and avoiding excessive kipping
    or swinging.


21/17 Calorie Row
21 Line Facing Burpees Max Calorie Echo Bike
-4:00 Rest-
15/12 Calorie Row
21 Line Facing Burpees Max Calorie Echo Bike
-4:00 Rest-
9/7 Calorie Row
21 Line Facing Burpees Max Calorie Echo Bike

Goal: 20/14+ Echo Bike Calories Each Set
Primary Objective: Complete each Buy-In work component in under 3:00 minutes
Secondary Objective: Complete each set of 21 Line Facing Burpees in 90 seconds or

The calories on the Row increase during each set of these intervals so the goal will be
to continually increase the calories on the Echo Bike. The focus for this workout is to
keep the burpees at a strong steady clip with the goal of completing them in under 90
seconds each round. Stay low, breathe, and move with purpose before getting onto
the bike to hit some hard efforts here. Each round should end with a near all effort
pace to really drive the heart rate up.

Scaling would be take 3 cals of the row and 3 reps off the burpees to start. You can take more off those numbers if you are not finishing the work in 3 minutes.