2024-03-02

• Overview: Because we do not know what the open workouts will be, we'll be completing 3 versions of tri-sprint intervals during the open. These are low impact and will not interfere the movement we may see on Fridays.
• With 4:00 on and 4:00 off, athletes should be working hard during each interval.
• Row and Bike: 90 seconds or less.
• Shuttles: 1:00 or more of work. Every 10 meter shuttle = 1 rep.
• Score: Lowest round of shuttle run reps.

• Athletes should aim to push the pace on the rower and bike to get at least a minute of time to work on shuttles.
• 4:00 of rest between rounds to recover allows for a hard pace on each movement.

CALORIE ROW

• Reduce Reps
• 30/24 Calorie Ski
• 1:30 Time Cap

CALORIE BIKE ERG

• Reduce Reps
• 30/24 Calorie Ski
• 1:30 Time Cap

SHUTTLE RUNS

• Run/Air Run
• Assault/Echo Bike

2 Rounds:
:30 Down Dog to Up Dog Flow
:30 Spiderman and Reach
:30 Samson Stretch
:30 Calf Stretch of Choice

1 Round:
15/12 Calorie Row
15/12 Calorie Bike Erg
4 10 Meter Shuttle Runs