WEDNESDAY 7.4.18

EMOM - for as long as you can last - up to 40 min:

Min 1: Run 200 Meters
Min 2: 3 Pull Ups - 7 Push Ups - 12 Squats

RX: Stick to the minutes (this means the run has to be completed within that 1 min window)

RX +: Up the reps to 5 pull ups, 10 Push Ups, 15 Squats

Scaling Option: Just do it as every 2 min - run 200 meters and then do the pull up, push up, squat - great option for slower runners.

More scaling ideas below.

Score: Total number of rounds completed before you miss one (each minute counts) see more instructions below.

Goal: Scale to allow yourself to make it at least 20 min.

PROGRAM C

EMOM - for as long as you can last - up to 40 min:

Min 1: Row 16 Cals (Men) or 11 Cals (Women)
OR
Bike 12 Cals (Men) or 8 Cals (Women)
Min 2: 3 Pull Ups - 7 Push Ups - 12 Squats

RX: Stick to the minutes (this means the run has to be completed within that 1 min window)

RX +: Up the Row to 18 Cals (Men) or 13 Cals (Women) OR Bike 15 Cals (Men) or 10 Cals (Women) and UP THE reps to 5 pull ups, 10 Push Ups, 15 Squats

Scaling Option: Just do it as every 2 min - row or bike and then do the pull up, push up, squat - great option for slower bike/rowers.

More scaling ideas below.

Score: Total number of rounds completed before you miss one (each minute counts) see more instructions below.

Goal: Scale to allow yourself to make it at least 20 min.

Oh man - this one dates back a little ways.  The original version was with the rower.  But the run is going to be super spicy.

SO the goal is to choose a version that you are confident you can make it 20 min - but really unsure if you could make it 40 - actually you are pretty sure you won't be able to.

Every minute counts as a "round". So the run is 1 round.  Then when you get the pull up/push up/squat that's another round.  As long as you get the work done within the minute those count.

So ideally you will scale the run distance to one you can make in the minute and the same with the reps.

OR

If you are a slow runner allow yourself do have 2 min to do both the run and the reps - just don't mark RX.  This way if the run takes you 1:05 and you still manage to get the reps in before 2:00 - that's great!

Make sure to watch Julian's tips to get more info on how to make this work for you!

The run distance should take you roughly 45 seconds to 55 seconds.

Options for pull ups are kipping, strict, butterfly, banded, jumping, or ring row - ring row is our favorite sub for this one.

Push ups may be on the feet, knees or even elevated.  Touch your chest and thighs to the ground and lock out COMPLETELY at the top.  Keep the belly tight!  No sagging and no worming if possible!

Squats are all of the way to hips lower than the knees at the bottom and standing all of the way up at the top.  No sloppiness!  Reach the butt back and down, keep the heels down, drive the knees out, keep the chest up!

Scale the depth for injury reasons.  You may use a target or even assistance otherwise!

If you are a raging psycho and can make it 20 minutes at least with your vest on - go for it.