Skill

EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.

Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.

WOD

1 round with 2 minutes on each station

burpees
air squats
two arm dumbbell power cleans 40/25 lb
air assault for calories

Workout notes

Today’s workout is a total of eight minutes long. You will have one opportunity to accumulate repetitions at each station during a two minute work period.  There is no rest between movements. This workout starts with simple bodyweight movements and transitions to a weightlifting movement and the always difficult air assault bike. Don’t be tempted to pace yourself during the first two movements in order to accumulate reps later on! This workout format is all about intensity! Use the the first two minutes to practice burpees at high intensity and keep the intensity up as you transition.  The benchmark load on the dumbbells is light for a reason! We’re looking for a weight you can rep out in large sets throughout the entire two minute work period. You will be fatigued when you get to that bike so find an RPM rate you can sustain and try to hold it for about 60 seconds before hitting it hard in the final push.  We have nine bikes available so for busy classes we’ll stagger by two minutes to give everyone the same stimulus.