Best At Training Conditioning - 2025-3-15

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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