EMOM 5 minutes
:50 Steady machine
:10 HARD
-Then-
3 rounds of:
:30 Farmer’s Walk
Rest 1:30
Add weight each round – make round 3 workout weight.
Max Machine Calories*
Rest 2:00 between AMRAPs
*To begin each interval and at the 4:00 mark in each interval, perform 4 Farmer’s Carry shuttles (25ft out, 25ft back = 1) with 70s/50s.
Rotate to a new machine each interval. Score is total calories.
Feel: Cardio
Pace: Sustain
Target Score: Calories
Firebreather Score: Calories
Make up Day
If you have already taken your rest day, make up the Competitor extra from that day.
OR
If today is your active rest day:
Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines
Then
45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age
Then
Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines
No classes today, gym is closed! Enjoy your families and if you have an itch to do a workout just to move, this is the one!
If you have a machine, use it! Otherwise you can sub a run or burpees, all you need is two weights for farmers carrys!