EMOMMetcon20:00
Turbo Air Bike & Shuttle Sprint Rampage
Monostructural
Solo
Workout Details
EMOM
20:00
EMOM for 20 Minutes:
15 calAir Bike
5Shuttle Sprint
50 ft each
No touch needed on Shuttle Sprints
Coaching Tips
Strategy
- 1For the Air Bike, focus on maintaining a steady, sustainable pace to avoid fatigue as the workout progresses.
- 2Break down the Shuttle Sprints into manageable segments, focusing on explosive start to maximize speed with each sprint.
- 3Consistency is key during the EMOM format; aim for unbroken efforts during both movements if possible.
- 4Utilize the rest minutes wisely to recover, particularly before the Shuttle Sprints to prepare for the explosive effort.
- 5Be mindful of your breathing pattern; a strong exhalation during sprints can improve performance.
Safety Considerations
Technical Focus
Monitor for low back rounding on sprints.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 2 min easy(Focus on getting the heart rate up.)
Mobility Work:
- 30 sec each leg Hip Flexor Stretch(Hold for 30 seconds on each side.)
- 30 sec each leg Quad Stretch(Focus on keeping upright posture.)
- 10 Shoulder Dislocates(Use a band or a stick.)
Activation Mini-WOD:
2 rounds- Air Bike (Light) - 30 sec(Keep the resistance light.)
- Shuttle Sprint (Easy) - 30 sec(Focus on form, not speed.)
Scaling Options
Intermediate
Reduce calories on Air Bike and modify sprint distance.
- 1
air bike
10/8 cal
Weight: 10/8 lbs (/ kg)
- 2
shuttle sprint
4 x 50 ft
Scaled
Significantly reduce calorie target and sprint distance.
- 1
air bike
5/4 cal
Weight: 5/4 lbs (/ kg)
- 2
shuttle sprint
2 x 25 ft