EMOM HEAVEN! Assault Bikes and Skiergs EVERYWHERE!

Coming to our Online Crew at 9am this Wednesday:


Every Minute On the Minute….EMOM….

Typically revolving around completing specified work loads within one minute, whatever time in that minute that remains is rest. At the beginning of the next minute, start the next objective. 
We have two of these style workouts for you today.  They operate with different equipment and they actually work fairly differently as well.


This is an ASSAULT BIKE based workout.  This piece of equipment’s feared name is rightly earned.  You either LOVE to be smashed by this thing or you dread it.  We have bolted a workout together that is designed as a mental tester on yourself.  Tag out at any time, but you’ll know if you had more in the tank.  How far can you get through this gruelling tough-nut? We’ve included two variations: One for those who are new to the machine, and one for veterans.


Also in the family of High Intensity Machines is the SKIERG.  Less well known than its brother the assault bike, the skierg resembles a rower up on it’s side.  Designed to emulate a snow skiing action, this one hammers the arms and back whilst also being one hell of an oxygen thief – we love it.  We also use an EMOM style workout here, but this one is built differently from an objective point of view.  Whereas in EVERLAST you can tag out, this one actually has a finish marker.
Great, easily repeatable workouts here gang.  Watch how fast you get better.
Oct wk 4 FB Ad - 2019

All Leg Press & All Assault Bike Workouts

One Move Wonders.  

These two workouts utilise one piece of equipment each.  But hot diggity, it’s the way we use that one machine that makes all the difference.  Specific and focused training

Check out what are crew get every week over at:



This melter only uses the leg press machine, but alternate positions to change up the primary activator muscle group.  Some of our crew have been asking for a real leg smashing for a while now and this is going to do it for you.  Weight ranges are to be set so that the specified rep range can achieved with difficulty, but safely.  Whenever you do exercises to fatigue or with heavy weights – be safe.  It’s just not worth taking the risk on an injury.

Assault Mayhem:

Cos Assault Bikes aren’t hard enough already are they?  We’re bringing the traditional pyramid style workout to the assault platform.  Ever changing sets of work followed by ever changing rest sequences.  Options to complete the pyramid from one side or, essentially doing the workout twice.  Oh yes please 😉  We don’t need to remind you how much this thing steals the oxygen out of your body.  Sounds fab hey.

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TWO Summer Kickers – Shape and Sculpt

Can you adapt to changing conditions?  We’re all about training you guys up to be able to take on any circumstance – that’s our fitness goal.
Up first – Strength under time.  We have our “Hot Seat” workout.  Timed intervals for you to get as many reps as possible over a variety of exercises.  Its designed for you to try and max out.  You’ll record your summation of reps for a benchmark to try and beat at a later date.
Secondly – we have the “Tag Team”.  A beautiful blend of cardio and oxygen burn.  One move requires constant pace, one move requires burst explosion.  Somehow, you need to find the air to fuel both.  Get read to take on anything after these two beasties.
FB Ad wk 1 Sep 18