Quick Attack

20-Minute EMOM:

Minute 1: :45 Bike Calories
Minute 2: 1 Round of Cindy
Minute 3: :30 Dual Dumbbell Push Press
Minute 4: Rest

1 Rounds of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats

WODprep Strategy Top Tips:

Warmup (5-7 minutes): Our EMOM today will be mix of gymnastics along with some machine work. Spend some time on the bike getting your pace dialed in, and then hit some kip swings and inchworms to get ready for cindy. Some squat holds and necessary mobility work can help too. 

Stimulus: Mixed Aerobic Endurance in an EMOM format. 

Strategy: For today’s piece, we’ll be looking to push the pace and hold on. Remember you only get 45 seconds to bike and to get 9+ calories, you will need to push harder than you think. You get a forced rest and transition into Cindy. Make sure you can perform the movements quickly in order to get done in the minute. Scale if needed.

•  Pull-ups- Utilize a butterfly pattern if you have it here. If not, a traditional C-Kip will work great too. Otherwise, move to an assisted pullup or ring row. With cindy, this should be at an unbroken pace, or maybe 2 sets, today can be a day to develop your pullup, but if that’s the case, reduce the volume and intensity elsewhere. 

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