Air bike repeats and carries
Long session alternating cardio with simple moves and carries. Builds steady pacing, strong legs, and grip.
- min
- 62
- blocks
- 3
Settle into a steady effort you can hold the whole session. You can still talk in short sentences; the last few reps on loaded moves feel hard but clean.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 3 min | 4 min | 5 min |
| Thoracic Rotation | 10 reps | 12 reps | 16 reps |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
| Air Squat | 12 reps | 16 reps | 20 reps |
| Mountain Climber | 30 s | 40 s | 50 s |
Start easy on the rowing machine for 3–4 minutes, only nose breathing. Move slow and reach on the rotations so your ribs, not your arms, do the turn.
conditioning
4 rounds for time (cap 45 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 45 s | 60 s | 75 s |
| Burpee Broad Jump | 10 m | 12 m | 15 m |
| Air Bike | 45 s | 60 s | 75 s |
| Farmer's Carry | 30 m | 40 m | 50 m |
| Air Bike | 45 s | 60 s | 75 s |
| Sandbag Lunge | 15 m | 25 m | 35 m |
| Air Bike | 45 s | 60 s | 75 s |
| Wall Ball | 12 reps @ 6–9 kg standard | 18 reps @ 6–9 kg standard | 24 reps @ 6–9 kg standard |
Lock a bike pace you can repeat every time. Use the carries and lunges to breathe steady instead of sprinting.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 8 min |
| Hip Flexor Stretch | 2 min | 2 min 30 s | 3 min |
| Hamstring Stretch | 2 min | 2 min 30 s | 3 min |
| Foam Roll | 2 min | 2 min 30 s | 3 min |
Walk easy breathing only through your nose. Hold each stretch where you feel tension but can relax; roll slow with just a few passes.
2026-10-09