Instructions
This is an every-minute-on-the-minute (EMOM) workout, meaning you change movements at the top of each minute. Perform each exercise continuously for 60 seconds before moving on to the next. Continue rotating through the four moves for 28 minutes, aiming to maintain a steady pace throughout.
1) Run
Complete the run on a track or treadmill, aiming to maintain a steady pace for the duration of each 60-second effort.
Perform continuously for 60 seconds before moving on to the next exercise.
2) Ski Erg
Reach as high as you can at the top of the movement, and pull the handles straight down to finish outside your legs.
Perform continuously for 60 seconds before moving on to the next exercise.
3) Bodyweight Walking Lunges
Step forward with each rep so your knees form right angles at the bottom of each lunge. You can bring your feet together between each lunge or step through each rep, whichever you prefer.
Perform continuously for 60 seconds before moving on to the next exercise.
4) Burpee
Jump or step your feet back to a high plank, then quickly lower your body to the floor. Reverse the movement to return to standing, finishing the rep with a vertical jump. Aim to touch your chest to the floor on each rep. If that is too difficult, lower into a plank position to build up your strength. Progress the move over time, as desired.
Perform continuously for 60 seconds before moving on to the next exercise.
⊕ Continue rotating through the four moves for 28 minutes, aiming to maintain a steady pace throughout.
More on Becoming a Hybrid Athlete
Improve your strength and endurance with two additional challenging workouts at “Train Like a Hybrid Athlete,” from which this workout was excerpted.
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