• RoadieFit



3 Rounds NFT

50 Jumping Jacks

10 Air Squats

10 Push Ups

10 Inch Worms


16 Min Emom

Even: 8 Box Jumps

Odd: 8 Pull Ups


16 Min Emom

Even: 8 Step Ups

Odd: 8 Bent Over Rows


At 3…2…1…Go! You will perform 8 Box Jumps. When the next minute turns over you will perform 8 Pull Ups. You will keep this every minute on the minute rep scheme until the 16 minutes are complete. If you have spare time in-between minutes you can rest until the next minute starts. If you do not finish all of the reps in that minute technically you’re done but if you’d like to keep working out just take the time you have left and treat this like an AMRAP where you would perform 8 Box Jumps and 8 Pull Ups as 1 round until the time is out. There is no score for this workout but we will put something in Wodify so you can put notes.


The intended stimulus for this workout is kind of like intervals. Focus on moving with intention, slow and steady.

Let's get it fam!!

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