Thursday 11.17.2022

*Coach’s Notes: The goal of today’s workout is to be able to keep solid pacing from machine to machine, and from set to set. If you cannot complete the prescribed calories at each station in under 2 minutes, adjust the numbers accordingly (ie. 20/20/20). The amount of time that you have left for the Double-Unders is less important than how well you perform on the Row/Ski/Bike, and the workout was written with the intention of not giving TOO much time on the jump rope, so that someone that is very fit doesn’t end up doing, say, 800 dubs over the workout (though, if this happens, said person can probably handle that much).

Have fun!

“FITNESS” & “PERFORMANCE”

Against a 6-minute running clock, complete:
30/24 Calorie Row
30/24 Calorie Ski Erg
30/24 Calorie Bike Erg
Max Double-Unders (or Mountain Climbers) in time remaining

Rest 3 minutes, and repeat for a total of FOUR sets for max Double-Unders.

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Row
15/12 Calorie Bike Erg
15/12 Calorie Ski

Rest 3-5 minutes, then repeat for a second time through, aiming for the same score (or better) than the first. If you are shorter on time, reduce the intervals to 12 minutes.