Partner EMOM (5-Minute Rounds) 
Each 5-minute EMOM consists of:

• 15/12 Calories Assault Bike
• 40 reps Wall Balls
• 12/10 Calories Row Calories
• 12 Burpees Over Rower

*Split however athletes want



​COACH'S TIPS:

• Pacing & Heart Rate: Stay in Zone 4-5 during work intervals—strong but repeatable effort. Use your partner’s turn to bring your heart rate back down. Try deep belly breathing (inhale through the nose, exhale long and slow through the mouth) to recover faster.
• Assault Bike: Hit 12-15 calories efficiently—control your breathing and drive power through your legs. Start strong but keep enough in the tank to sustain effort across rounds.
• Wall Balls:
  • If splitting, go for unbroken sets of 10-20 to minimize transitions.
  • Squat below parallel to build full-range strength and drive through your legs to avoid taxing the shoulders too early.
  • Aim for the target every time—it builds power and accuracy.
• Row Calories: Keep strokes per minute around 28-32 to stay efficient. Short, powerful strokes engage more muscles and save energy. Match your breath to each pull.
• Burpees Over Rower: Smooth, controlled jumps over the rower. Stay light on your feet and keep a steady rhythm--don’t waste energy on unnecessary height. If jumping isn’t an option, step-overs are a great alternative—stay low and move quickly.

Transitions Matter: The faster you switch, the more time your partner has to work at full capacity. Communicate and move with purpose.
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Sign up VO2 Max Testonline for this one-time event and get the data you need to train smarter.

4Rounds
1 min each station 
Push Press 
Calories Row 
Thrusters 
Assault Bike
Air Squat
​Punches Aqua Bag
Rest

COACH'S TIPS:

• Pacing & Heart Rate: Stay in Zone 4-5 on the rower, assault bike, and punches—sustained effort without redlining. Use the rest period wisely to bring your heart rate back down. Try deep belly breathing—inhale slowly through your nose, let your stomach expand, then exhale fully through your mouth. This helps reset your system so you’re ready to hit the next round hard.
• Push Press & Thrusters:
  • If the weight is heavy, stay explosive—tight core, strong leg drive, and controlled breathing.
  • If it's light, cycle fast, focusing on bar speed and endurance.
  • Breathe in at the top, out as you press to stay efficient.
• Calories Row & Assault Bike:
  • Row Stroke Rate: Aim for 28-32 SPM—too slow and you lose momentum, too fast and you waste energy. Match your breath with each pull for consistency.
  • Assault Bike: Push hard in the first 20 seconds, then settle into a strong, sustainable pace. Use rhythmic breathing to keep control.
• Air Squats: Depth matters. Below parallel builds full-range strength, but if you have knee pain, adjust stance width or reduce depth slightly while maintaining control.
  • Breathe in on the way down, out as you stand to stay steady.
• Punches on Aqua Bag: The sensor only registers clean, hard punches—find the balance between power and pace. Hit with enough force to track but not so hard that you burn out too quickly.
  • Keep breathing short and sharp--exhale with each punch to maintain speed and endurance.
• Transitions Matter: Keep them fast and fluid. Don’t waste time between stations—move with intent so every second counts.

Do you know your heart rate zones? Do you know where your VO2 max stands? Sign up for a one-time VO2 Max Test on April 5 and get the data you need to optimize your training. VO2 Max TestRegister!

For Time
800m 
80 Wall Balls
1000m row
3 Rope Climb
800m
60 Wall Balls
1000m Ski
2 Rope Climb
800m or 1.5 mile bike
40 Wall Balls
60 Burpees
1 Rope Climb​

Coaches Notes:
Today’s workout is a long one, but not every day should be this duration. Training is about balance—pushing hard when it counts and knowing when to recover.
COACH'S TIPS:

• Pacing & Heart Rate: Stay in Zone 3-4 for most of the workout—strong but controlled. In the final push, tap into Zone 5 if you have it.
• Wall Balls: If you have knee or back pain, focus on bracing your core and keeping your weight in your heels. Squatting below parallel activates more muscles and builds strength, while hitting the full target height improves power and coordination.
• Rope Climbs: Footwork is key. If you're not as comfortable, add footwork drills in your warm-up to build efficiency.
• Burpees: Just keep moving. Small steps forward = big results.

REMEMBER: Show up. Dig deep. Conquer it.