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Stay smooth and aggressive: choose push-ups and pulls that let you keep moving for the full 30 seconds. Scale by lowering the push-up variation, using a band or ring row, or reducing the bike calories so the pace stays strong for intermediate athletes and busy-day conditioning. Inspired by today's trends — Workout Timer — HIIT, Tabata, EMOM, AMRAP & Rounds | Seconds.
push pull surge
- Push-up 30s
- Ring Row 30s
- Push Press 30s
- Seated Cable Row 30s
- Burpee 30s
- Assault Bike 30s
- Hand-Release Push-up 30s
- Chest-Supported Dumbbell Row 30s
EQUIPMENT
pull-up barrowing machineassault bike
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