CyclicalRx - Cardio Only Workouts

Pre-Fatigue: 3 Sets For Quality; Rest As Needed Between Sets 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Ring Row 15m Prisoner Walking Lunge (20 Steps); Body Weight 0:30 Seconds: Airbike - Steady Pace

Instructions: • Complete 3 individual sets of the couplet listed "For Time" - each individual set includes all 3 calorie counts for the specified machine/movement • Follow the calorie count as it descends each individual work set within the full set • Full Sets include all 3 calorie counts • Choose RX/Alternative Movement option based on your ability or desired stimulus for the workout RX: 3 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Full Sets 250/200m Row 21-15-9 Calories; Airbike Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today' training 3 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Full Sets 250/200m Ski Erg 21-15-9 Calories; Airbike Score the time it takes to complete the fastest full set.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 30 Single Unders 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Jump Lunges/Side 0:30 Seconds: Airbike - Steady Pace

Instructions: • Complete as many full rounds as possible in 18:00 minutes • Aim to move at paces that allow for consistent effort from one set to the next • Choose the RX/Scaled option based on your ability or desired stimulus for the workout RX: 18:00 Minutes; AMRAP; At Sustained Effort 60 Double Unders 500/400m Row 15/12 Calories Airbike Scaled: 18:00 Minutes; AMRAP; At Sustained Effort 60 Single Unders 500/400m Row 15/12 Calories Airbike Score the number of full rounds completed in 18:00 minutes.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Prisoner Walking Lunge (20 Steps); Body Weight 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Ring Row 0:30 Seconds: Airbike - Steady Pace

Instructions: • Complete the prescribed calorie/rep count every minute on the minute for 3:00 minutes • Use any remaining time in the 1:00 minute intervals after completing the calorie/rep count as rest before starting the next set • Choose the RX/RX+/Scaled/Alternative Movement option based on your own individual capacity • Target finishing times between 0:45-0:50 seconds per work set RX: EMOM x 3:00 Minutes x 5 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets Minute 1:00: 20/16 Calories Airbike Minute 2:00: 20/18 Calorie Row Minute 3:00: 200m Run RX+: EMOM x 3:00 Minutes x 5 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets Minute 1:00: 22/18 Calories Airbike Minute 2:00: 25/20 Calorie Row Minute 3:00: 250m Run Scaled: EMOM x 3:00 Minutes x 5 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets Minute 1:00: 18/15 Calories Airbike Minute 2:00: 18/15 Calorie Row Minute 3:00: 150m Run Alternative Movement Option: Perform the following alternative workout if you would like to include additional variety in today's training EMOM x 6:00 Minutes x 3 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets Minute 1:00: 20/16 Calories Airbike Minute 2:00: 20/18 Calorie Row Minute 3:00: 20/16 Calorie Ski Erg Score the number of successful sets (rounds) completed out 18 total.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Jump Lunges/Side 30 Single Unders 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 0:30 Seconds: Airbike - Steady Pace

Instructions: • Complete 5 individual sets of the couplet, each set "For Time" • Aim for similar finishing times with each attempt to demonstrate repeatability • Choose the RX/Alternative Movement option based on your ability or desired stimulus for the workout RX: 5 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Sets 400m Run 500/400m Row Alternative Movement Option: Perform the following alternative workout if you would like to add variety to today's training 5 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Sets 500/400m Ski Erg 500/400m Row Score the time it takes to complete the fastest set of the couplet.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 30 Single Unders 15m Prisoner Walking Lunge (20 Steps); Body Weight 0:30 Seconds: Airbike - Steady Pace

Instructions: • Complete the prescribed calorie count every minute on the minute for 40:00 minutes • Use any remaining time in the 1:00 minute intervals after completing the calorie count as rest before starting the next set • Choose the RX/RX+/Scaled option based on your own individual capacity • Target finishing times between 0:20-0:25 seconds per work set RX: EMOM x 40:00 Minutes; At Sustained Effort 10/8 Calories Airbike RX+: EMOM x 40:00 Minutes; At Sustained Effort 12/10 Calories Airbike Scaled: EMOM x 40:00 Minutes; At Sustained Effort 7/5 Calories Airbike Score the number of successful sets (rounds) completed out of 40.