Back to EMOTM style this week! We will be completing each station once and progressing to the next station on the 5 minutes. If you finish early, you rest until the 5 minute mark. We’ll be going through the whole thing twice. So, these numbers might seem a little aggressive but they are doable. The strategy here would be to look at these stations for any known weaknesses. If skiing or burpees are not your strength, cut the burpees to 10. If running is an issue, do 200 meters. However, I would try getting through the first round shooting to complete all the reps and adjust from there. No pressure! Just come in and get some work done!


5 Minutes to complete

500/400 Meter Ski erg

15 Burpees

25 Abmat Sit-Ups

5 Minutes to complete

Bike 36/26 Cal Bike

25 Tuck ups

5 Minutes to complete

1000/800 Meter Row

5 Minutes To Complete

400 Meter Run

15 Push-ups

15 Strict Hanging Knee Raises