A simple, but effective work out to start off the week. It might look easy on paper, but if you bring the right intensity, you will be pushed to your limit by the end. You will be in a team of three, rotating every minute on the minute (EMOM) at one station before moving on to the next. The goal is to accumulate as many reps as possible by the end of the four rounds. The reps are scored in calories for the rower and the airbike. For every minute you work, you will have two minutes to rest (while your partners are adding to your team's score), so push hard in your minute of work, and enjoy the rest while you get it.


In a Team of 3: 1 person working, 2 people resting , switching EMOM

  • Row

  • Airbike

  • Burpee

4 rounds each (36 minutes)