4/16/2025

Aerosmith

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
15/12 Calorie Air Bike
30 GHDs (Or V-Ups)
30/24 Calorie Air Bike
30 GHDs (Or V-Ups)
45/36 Calorie Air Bike
30 GHDs (Or V-Ups)
60/48 Calorie Air Bike

Independence
12/10 Calorie Air Bike
20 GHDs (Or V-Ups)
24/20 Calorie Air Bike
20 GHDs (Or V-Ups)
36/30 Calorie Air Bike
20 GHDs (Or V-Ups)
48/40 Calorie Air Bike

Liberty
10/8 Calorie Air Bike
25 Sit Ups
20/16 Calorie Air Bike
25 Sit Ups
30/24 Calorie Air Bike
25 Sit Ups
40/32 Calorie Air Bike

• Target time: 14:00-16:00

• Time cap: 20:00

Ring Dips

Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses

Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8... Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)