Workout Of The Week

We’re back on track with Workout Wednesday! This week’s workout of the week is a sneaky interval workout of 3 minutes of work followed by 3 minutes of rest. It’s a leg pump and a half, can you hold on and stay consistent??

5 sets:
AMRAP 3
1,000m Bike
Max Effort Air Squats

Rest 3 minutes between sets.


This workout is designed to be done on a Concept2 BikeErg, although any stationary bike will do the trick. The goal is to complete the thousand meters around 2 minutes, give or take 15-20 seconds. Then you hop off the bike and and hammer away at those air squats for the remainder of the 3 minutes. Record that number of squats and fight to get the same amount each set!

If you don’t have access to a bike, simply go for a run! The prescribed distance would be 400m, but anything that takes you around 2 minutes will work well for today!

When you hit this workout, let us know your total squats in the comments below! As a bonus, you can make note of your splits to see how consistent you were across the 5 sets!

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