EMOMAdvanced~40 min
Assault-Con
Partner
Every 10 minutes for 40 minutes (4 rounds):
500-mrow400-mrun1609-mair bike (1 mile)20air squats15push-ups10pull-ups
Time Cap: 40 min
Equipment
Pull-Up BarRowing MachineAir Bike
Workout Details
- Stimulus
- Four long intervals, each demanding roughly 8–9 minutes of sustained mixed-modal effort. The 1-mile Assault Bike is the anchor — it should eat 5–6 minutes alone. Athletes must pace the row and run to leave enough gas for the gymnastics triplet. Any round that runs over 10 minutes means the athlete falls behind the clock and cannot recover.
- Score Type
- Rounds Reps
- Rep Scheme
- Fixed