- August 30, 2026
Workout of the Day
AMRAP in 9 minutes ⁎
row for calories
⁎ E3MOM 30 two arm dumbbell push press
rest 3 minutes
AMRAP in 9 minutes ⁎
air assault bike for calories
⁎ E3MOM 30 kettlebell swings
In today’s workout, you’ll have two nine-minute work periods to accumulate calories on the rower and then assault bike. On the rowing station, you’ll perform 30 reps of two-armed dumbbell push presses at 0:00, 3:00, and 6:00. And likewise with kettlebell swings on the air assault bike station. Scale your weights or the total volume of the buy-in if needed so that you get plenty of time on the machine for both pieces. In the end, your score will be the total number of calories accumulated across all 18 minutes of work.
standard: 40/25 lb, 24/16 kg
rx: 50/35 lb, 28/20 kg
sport: 65/45 lb, 32/24 kg