Wednesday 12.21.2022

*Coach’s Notes: Your semi-weekly dose of mostly cyclical aerobic hits. Only three sets here, so pace accordingly. Enjoy!

“FITNESS” & “PERFORMANCE”

Every 12 minutes, for 36 minutes (3 sets):
500/400 Meter Row
9 Burpee Box Jump-Overs (24/20”)
500/400 Meter Ski Erg
9 Burpee Box Jump-Overs
1000/800 Meter Bike Erg

If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the Row, Ski, and/or Bike.

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.