Dive into this high-intensity interval challenge designed to push your upper body strength and cardio limits. Over three distinct phases, each consisting of six rounds on a 1:30 timer, you’ll start with 5 strict pull-ups, then max out calorie efforts on the Bike Erg. After your first rest, increase the intensity with 7 pull-ups per round, followed again by max calorie biking. Rest once more before tackling the final set of 6 rounds featuring 9 toes to bar and finishing each with a burst of calorie burning on the bike. This structured format focuses on escalating upper body demands while consistently challenging your cardio capabilities. Use the rest periods wisely to recover and prepare for the next set, ensuring you maintain strong form and high energy throughout each sprint.​

Score | Total bike calories.

Strict Pull Up | :45 of work, 1-2 sets.

Pull Up | :45 of work, Unbroken is the goal.

Toe to Bar | :45 of work, Unbroken is the goal.

Bike | At least :45 each round

Activate the Lats

We’re focusing on the athlete “pushing down on the bar” during pull-ups and toes-to-bar exercises. This technique is crucial for activating the lats. Engaging the lats helps to stabilize the shoulder girdle and reduce strain on the arms and shoulders, making the movement more efficient and reducing the risk of injury. This engagement also aids in lifting the body more smoothly and powerfully.

“Actively press down on the bar as if you’re trying to lower it to your waist.”

BIKE ERG

Sub row, echo bike, assault bike, ski, run.

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PULL-UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows 

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TOES TO BAR

Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups

If your machines are full, you can try running two groups.  Group one on the 0:00, and group two on the 0:45.