REC Workout Lean

Burn Body Fat


What is RIR?



Part A
For Time:
100 Double Unders
80 Wall Balls
60 Calorie Row
40 TRX Row
20 Deadball Over Shoulder

(This is about pacing, break the sets up as you need to ensure that you dont max out early. This is a long one!)

Part B
10 Minute EMOM
(Every Minute On the Minute for 10 Minutes)
8 Burpee Box Jump Overs



Part A
16 min EMOM
(Every Minute On the Minute for 16 Minutes)
1st minute - 200 metre run
2nd minute - 15 Slam Balls
3rd minute - 10 Burpees
4th minute - Rest

(This is about repeatable efforts, aim to finish each block of work between 35-45s allowing a small amount of rest. Alter the work amounts to achieve this.)

Part B
For Time:
21 Calorie Bike
18 Pull Ups
15 Push Ups
12 Dumbbell Front Squats



Part A
9 Minute AMRAP
(As Many Rounds As Possible in 9 mins)
12 Box Jumps, 8 Dumbbell Front Squats, 4 Dumbbell Thrusters

(Pace the box jumps so that you can try and hold onto the dumbells for the full complex without putting them down. Pick a weight that you can complete the first round unbroken and try and hold on from there.)

Part B
9 Minute AMRAP
(As Many Rounds As Possible in 9 mins)
12 Calorie Ski Erg, 8 Toes to Bar

Part C
9 Minute AMRAP
(As Many Rounds As Possible in 9 mins)
12 Dumbbell Push Press, 150 meter Run 

NOTE: Rest 5 mins between each AMRAP



Part A
8 Rounds
15 Kettlebell Swings, 20 seconds Assault Bike Sprint, 2 minute Rest

(Attack each rounds as hard as you can and try to hold onto the same intensity on the bike from round to round.)

Part B
For Time: 2000m Row



Part A
For Time: 100m sled push, 1000m run

(Go hard from the start and try and hold onto a fast pace for the run. Pick a weight on the sled that allows you to move quickly with little rest.)

Part B
For Time: 5 Rounds
15 V Snaps, 18 Box Jumps, 21 Wall Balls


Repetitions In Reserve (RIR)



Part A
3 x 3min AMRAP with 2min rest between sets
(AMRAP = As Many Rounds as Possible)
8 deadball over shoulder
16 TRX row
Max distance row in remaining time

(These are 100% effort blocks of 3 minutes! Leave nothing in the tank because you have the 2mins between to get your breath back. Pick a deadball weight that allows you to do the 8 deadball over in under 60s)

Part B
5 Rounds
60s Bike
45s Farmer Carry
30 Elbow Plank
90s rest



Part A
12 Min AMRAP
(As Many Round As Possible in 12 Mins)
3 Pull Ups, 3 Dips, 3 Calorie Bike
6 Pull Ups, 6 Dips, 6 Calorie Bike
9 Pull Ups, 9 Dips, 9 Calorie Bike
12 Pull Ups, 12 Dips, 12 Calorie Bike
15 Pull Ups, 15 Dips, 15 Calorie Bike

(Try to stay unbroken for as long as you can for each set of pull ups and dips. Once you can no longer go unbroken, break the sets into amounts that allow you to keep moving, with no more than 5s rest between. Pace the bike so that you can get straight back to work of the pull ups when done.)

Part B
EMOM for 10 Min
(Every Minute on the Minute for 10 Minutes)
100m Sprint

Part C
3 Sets - 20 Bicycle Crunch, 20 Verticle Toe Touch, 40 Mountain Climber



Part A
For time: 600m run, 21 Kettlebell Swings, 21 Box Jumps,
400m run, 18 Kettlebell Swings, 18 Box Jumps,
200m run, 15 Kettlebell Swings, 15 Box Jumps.

(This is all about pacing! Try to finish the workout at the same pace you start. Pick a challenging Kettlebell weight that makes you second guess whether you can go unbroken each set.)

Part B
2 x 500m Row, 2 min rest between,
4 x 250m row, 1 min rest between

Part C
6 rounds - 30 secs hollow hold, 30 secs rest