Wednesday 6.14.2023

“FITNESS” & “PERFORMANCE”

Every 8 minutes, for 32 minutes (4 sets) for times:
500 Meter Row
15 Burpee Box Jump Overs (24/20″)
20/15 Calories of Echo Bike or 25/20 Calories of Bike Erg

Modify the workout appropriately such that you get at least 90 seconds to 2 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 7-minute mark, scale back accordingly.

Compare your performance to 6.16.2022 (and 6.15.2021 before that)

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible