EMOM (Every Minute on the Minute) for 20 minutes:
Station 1: Airbike
Station 2: Box Step-ups
Station 3: Pull-ups
Station 4: Sled Pulls
Station 5: GHD Situps
Here's the format:
Minute 1:
Partner A performs max effort calories on the Airbike for 30 seconds.
Partner B performs max effort calories on the Airbike for 30 seconds.
Minute 2:
Partner A performs max effort box step-ups for 30 seconds.
Partner B performs max effort box step-ups for 30 seconds.
Minute 3:
Partner A performs max effort pull-ups for 30 seconds.
Partner B performs max effort pull-ups for 30 seconds.
Minute 4:
Partner A performs max effort sled pulls for 30 seconds.
Partner B performs max effort sled pulls for 30 seconds.
Minute :
Partner A performs max GHD situps for 30 seconds.
Partner B performs max GHD situps for 30 seconds.
Repeat this pattern for the remaining minutes:
This format allows for high-intensity efforts in short bursts, alternating between partners for each movement.
