2024-03-16

• 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.
• Shuttle Runs: 90 seconds or less. Every 10 meter shuttle = 1 rep.
• Row: 90 seconds or less.
• Bike: 1:00 or more of work.
• Score: Lowest round of calories on bike.

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

CALORIE ROW

• Reduce Reps
• 1:30 Time Cap
• 24/18 Calorie Assault/Echo Bike
• 30/24 Calorie Ski

SHUTTLE RUNS

• Reduce Reps
• 1:30 Time Cap
• 300M Run
• 225M Air Run
• 24/18 Calorie Assault/Echo Bike
• 30/24 Calorie Ski

CALORIE BIKE ERG

• Air Run/Ski

1 Round:
8/6 Calorie Row
8 Shuttle Runs
8/6 Calorie Bike Erg