10/1/2024

Wheel of Fortune

Affiliate Compete (RX+)

2 Rounds

25/20 Calorie Row

25/20 Calorie Air Bike

-rest 1:1-

2 Rounds

20/16 Calorie Row

20/16 Calorie Air Bike

-rest 1:1-

2 Rounds

15/12 Calorie Row

15/12 Calorie Air Bike

Freedom (RX'd)
2 Rounds
20/16 Calorie Row
20/16 Calorie Air Bike
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike

Independence
2 Rounds
18/14 Calorie Row
18/14 Calorie Air Bike
-rest 1:1-
2 Rounds
12/10 Calorie Row
12/10 Calorie Air Bike
-rest 1:1-
2 Rounds
8/7 Calorie Row
8/7 Calorie Air Bike

Liberty
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
12/10 Calorie Row
12/10 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike

• Target time and time caps for each set:
  Set 1: Sub 4 minute target, 6 minute cap
  Set 2: Sub 3 minute target, 5 minute cap
  Set 3: Sub 2 minute target, 4 minute cap
  Overall time cap: 30 minutes

Strict Handstand Push Ups: Week 5

10 minute EMOM

Odd Minute:
Freedom: 30 seconds of Deficit Strict HSPU [45/25 plates]
Independence: 30 seconds of Deficit Strict Box HSPU [45/25 plates]
Liberty: 30 seconds of Pike HSPU or Push Ups

Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or belly to wall]
Independence: 30 seconds of Handstand Hold [back to wall]
Liberty: 30 seconds of Box Handstand Hold or High Plank Hold

Videos:
Deficit Strict Handstand Push Up
Box Deficit Strict Handstand Push Up
Push Up
Pike Push Up
Freestanding Handstand Hold
Belly to Wall Handstand Hold
Back to Wall Handstand Hold
Box Handstand Hold
High Plank Hold