X22 is a 20-minute EXPRESS version of the full WOW (Workout of the Week). Do it Monday or anytime you're tight on time and can't do the full WOW.

PUMP & BURN WHEELS

A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 3 spokes using a 40/20 interval protocol:

Hub: Feet-Elevated Pushups @ 40 seconds work, 20 seconds rest
Spoke 1: 1-1 Combo @ 40 seconds work, 20 seconds rest
Hub: Floor Pushups @ 40 seconds work, 20 seconds rest
Spoke 2: 1-1-2 Combo @ 40 seconds work, 20 seconds rest
Hub: Hands-Elevated Pushups @ 40 seconds work, 20 seconds rest
Spoke 3: 1-6-5 Combo @ 40 seconds work, 20 seconds rest

Rest a minute between each wheel.

WHEEL 1: BODY-ANGLE PUSHUP DROP SETS

Hub: Feet-Elevated Pushups @ 40 seconds work, 20 seconds rest
Spoke 1: 1-1 Combo @ 40 seconds work, 20 seconds rest
Hub: Floor Pushups @ 40 seconds work, 20 seconds rest
Spoke 2: 1-2-3 Combo @ 40 seconds work, 20 seconds rest
Hub: Hands-Elevated Pushups @ 40 seconds work, 20 seconds rest
Spoke 3: 3H-3B Combo @ 40 seconds work, 20 seconds rest

WHEEL 2: MECHANICAL BICEPS DROP SETS

Hub: Reverse Curls @ 40 seconds work, 20 seconds rest
Spoke 1: 1-Arm Shuffle Swings (In-Place) @ 40 seconds work, 20 seconds rest
Hub: Zottman Curls @ 40 seconds work, 20 seconds rest
Spoke 2: Alternating Reverse Lunge Thrusters @ 40 seconds work, 20 seconds rest
Hub: Biceps Curls @ 40 seconds work, 20 seconds rest
Spoke 3: Alternating Lateral Step + Slam @ 40 seconds work, 20 seconds rest

WHEEL 3: MECHANICAL TRICEPS DROP SETS

Hub: Overhead Triceps Extensions @ 40 seconds work, 20 seconds rest
Spoke 1: Dynamic Front Plank: Up + Down @ 40 seconds work, 20 seconds rest
Hub: Rolling Triceps Extensions @ 40 seconds work, 20 seconds rest
Spoke 2: Break-Dancers @ 40 seconds work, 20 seconds rest
Hub: Overhead Presses @ 40 seconds work, 20 seconds rest
Spoke 3: Crab Walks @ 40 seconds work, 20 seconds rest