Air Squats

10 min Warm-up/Set-up

3 Rounds for Time

• 1 mile Assault Bike
• 60 Air Squats
• 30 Kettlebell Swings (53/35lb)
• 20 Ring Rows

Inspired by CrossFit Linchpin workout for 1/3/2024

Zone2 Day (Cap 30min)

• 5k Row/Ski or 10K Bike or 3500m Air Runner (Your Choice)
• Every 4 minutes
  • 10 Push-ups
  • 15 Air Squats

Completing the distance is secondary to controlling the heart rate. Try to maintain 60% – 70% of Max Heart Rate.

If you don’t have an HR monitor, being able to carry on a conversation is a good indicator of zone 2.

If you want to know more about HR and Exercise, here is some info.

The Chief

5 rounds of a 3 min AMRAP

• 3 Power Cleans (135/95)
• 6 Push-ups
• 9 Air Squats

Rest 1 minute between Rounds

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

5 rounds of

• 10 DB Pivot Push-Ups (15/10)
• 10 Alt Renegade Rows
• 5 Frog Hops
• 5 Hang Cleans
• 5 push press
• 1 man maker

Chipper Teams of Three

• 1st Segment
  • 210/180 Cal Ski
  • 210 Weighted Lunges (50/30 use DBs or KBs)
• 2nd Segment
  • 210 Box Step-ups (24″/20″)
  • 210 Sit-ups
• 3rd Segment
  • 210 Air Squats
  • 210 Cal Assault Bike

Teams have to complete a segment before moving to the next. Two people are allowed to work at a time and can work on any combination of movements within the segment. Split reps as needed.

For 25 min

• 3 mile (4800m) C2 Bike / Spin Bike
• Max Rounds of:
  • 10 KB Bent Over Rows (35/25)
  • 20 Sit-ups
  • 30 Air Squats

For Time

• 100 Box Step-ups
• 100 push-ups
• 100 air squats

For Time (30min Cap)

• 800m Run
• 200 push-ups
• 300 air squats
• 800m Run

Break the push-ups and squats up as needed.

For Time

• Half Murph

For Time

• 200 push-ups
• 300 Air Squats
• 3000m Row

Break up any way you want.

“Chelsea” 30min EMOM

• 5 pull-ups
• 10 push-ups
• 15 air squats

If it is too easy and a rep or more of each. If it is too hard, turn it into an AMRAP or reduce a rep or more of each.