CyclicalRx - Cardio Only Workouts

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Prisoner Walking Lunge (20 Steps); Body Weight 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 30 Single Unders 0:30 Seconds: Airbike - Steady Pace

RX: 3 Sets; Each For Time; At Sustained Effort; Rest 5:00 Minutes Between Sets 800m Run Training Notes: • Perform each work set at or near “Max Effort” • Aim for similar finishing times/set • Target finishing times between 3:00-4:00/set Score the time it takes to complete all 3 sets combined (do not include rest) - Note individual finishing times.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Farmer's Carry (20 Step); Moderate Loads 7 Ring Row 5 Box Jump Step Down 30 Single Unders

RX: EMOM x 6:00 Minutes x 3 Sets; At Sustained Effort; Rest 3:00 Minutes Between Each Full Set Odd Minute: 70 Double Unders Even Minute: 20/16 Calorie Row RX: EMOM x 6:00 Minutes x 3 Sets; At Sustained Effort; Rest 3:00 Minutes Between Each Full Set Odd Minute: 80 Double Unders Even Minute: 25/20 Calorie Row Scaled: EMOM x 6:00 Minutes x 3 Sets; At Sustained Effort; Rest 3:00 Minutes Between Each Full Set Odd Minute: 60 Double Unders Even Minute: 18/15 Calorie Row Training Notes: • Target work sets that last approximately 0:45-0:50 Seconds • Choose RX/RX+/Scaled for your prescribed calorie count for the EMOM Score the total number of successful sets (rounds) completed out of 18 and note RX/RX+/Scaled.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Box Jump Step Down 30 Single Unders 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 15m Bear Crawl (10 Steps Forward/10 Steps Backward)

RX: 5 Sets; Each For As Many Repetitions As Possible 1:00 Minute: Airbike (Calories) 1:00 Minute: Row (Calories) 1:00 Minute: Double Unders (Repetitions) Scaled: 5 Sets; Each For As Many Repetitions As Possible 1:00 Minute: Airbike (Calories) 1:00 Minute: Row (Calories) 1:00 Minute: Single Unders (Repetitions) Training Notes: • Complete each work set at or near “Max Effort” • Maintain similar RPMs/Split Times per set Alternative Movement Option: Sub the following alternative movement for any of the 3 listed above if you wish to include more variety in your training • Ski Erg Score the total number of repetitions (calories + repetitions) accumulated in all 5 sets of the AMRAP combined - Note the total repetitions completed in each individual set.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 30 Single Unders 15m Prisoner Walking Lunge (20 Steps); Body Weight 0:30 Seconds: Airbike - Steady Pace

RX: EMOM x 40:00 Minutes; At Sustained Effort 10/8 Calories Airbike RX+: EMOM x 40:00 Minutes; At Sustained Effort 12/10 Calories Airbike Scaled: EMOM x 40:00 Minutes; At Sustained Effort 7/5 Calories Airbike Training Notes: • Target work sets that last approximately 0:20-0:25 Seconds • Choose RX/RX+/Scaled for your prescribed calorie count for the EMOM Score the total number of successful sets (rounds) completed out of 40.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Prisoner Walking Lunge (20 Steps); Body Weight 5 Box Jump Step Down 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 0:30 Seconds: Airbike - Steady Pace

RX: 5 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Sets 400m Run 500/400m Row Training Notes: • Aim for similar finishing times each attempt of the couplet • Target Finishing Times Between 4:00-5:00 Minutes/Set Score the time it takes to complete all 5 sets of the couplet combined (do not include Rest Intervals) - Note individual set finishing times.