Thursday 9.30.2021

“FITNESS” & “PERFORMANCE”

Every 10 minutes, for 40 minutes (4 sets) for times:
500/400 Meter Row or Ski
600 Meter Run or Row
30/20 Calories of Echo Bike or 40/30 Calorie Bike Erg

Modify the distances appropriately such that you get between 2-4 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

*Compare to 5.6.2021

“ENDURANCE (AKA SWEAT SESH)”

Three sets of:
500m Row at moderate pace
Rest 45 seconds
400m Row at moderate-fast pace
Rest 45 seconds
300m Row at faster pace
Rest 45 seconds
200m Row at fasterer pace
Rest 45 seconds
100m Row at near-max effort
Rest 2 minutes