24 Min EMOM:

1) 200m KB Farmer’s carry 2×24/16kg

2) 200/150m Row

3) 6 Burpee box get-overs 48/40”

4) 200/150m SkiErg/Echo


Rx+: 2×32/24kg, 250/200m Row & SkiErg

Active: 2×16/12kg, 36/30”

Lifestyle: 150m FC 2×12/8kg, 150/100m Row & SkiErg, 6 Burpee box get-overs 24/20”


An aerobic capacity EMOM that will challenge even the most seasoned cardio-ninjas. Once options are set, athletes will need to call on mental fortitude and mechanical efficiency to finish.