WOD

“Happy + Healthy”

4 Rounds
24/18 Calorie Bike
16 Knees to Elbow
500 Meter Row
8 Bar Muscle Ups

4 Rounds
18/14 Calorie Bike
16 Knees Up
400 Meter Row
8 Chest to Bars

4 Rounds
15/12 Calorie Bike
12 Tuck ups
350 Meter Row
8 Strict Pull Ups

WOD GUIDANCE & GOALS
ALL the rig work! The calorie bike should take around :90-2:00 to complete, target 55+ rpms to meet this time domain. For the knees to elbow, chip away in sets of 4-8 reps. These are a bit harder than toes to bar, do not go to failure. The row will take around the same time as the calorie bike (2:00), then chip away at bar muscle ups in sets of 2-4, or fast singles. Each round will take around 6-7 minutes. Target 28 minutes for the entire workout.

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HOME WOD

4 Rounds
200 Meter Run
16 Tuck Ups
500 Meter Row
8 Supermen

ENDURANCE

Rest