0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-35:00 Cardio is Hardio
35:00-45:00 Transition to Endurance
45:00-55:00 Endurace
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Samson Stretch
Inverted Toe Touches
Groin Stretch
Walking Straight Leg Marches
Inchworms
Specific Warm-up
2-3 Rounds
30 seconds easy pace
20 seconds moderate pace
10 seconds hard pace
1 minute rest
Cardio is Hardio
3 Rounds
1 minute Max Calorie Row
4 minutes Rest
FOCUS:
The bike was so much fun in this format, so let’s try it with Row! 😁
EQUIPMENT CONSIDERATIONS:
This should allow at least 3 people to share one Rower
Ski can be an option if needed
Endurance Prep
2-3 Rounds
10 Plate Hops
5 Plate Ground to Overhead
Endurance:
EMOM 10
15 Plate Hops
10 Plate Ground to Overhead
SCORE: Reps (250 if you get all reps every minute)
PACE GOAL: Complete all reps within the minute