2024-10-10

• Overview: This workout demands consistent pacing and focus. The row and toes to bar will challenge your endurance and core strength, while the 200-meter run every 2 minutes keeps the intensity high. The key is to manage your effort on the rower and toes to bar so you can hit those runs strong without burning out.
• Run: 1:00 or less. We want at least a minute to work on our two rounds each time.
• Row: About 1:00 of work each time we come in from the run. We should be able to finish the 1,000/900m in 4 rounds, which means 250m each interval.
• Toes to Bar: About 1:00 of work each time we come in from the run. Aim to finish the 40 toes to bar in 4 rounds as well, 10 reps per interval.

-Score: Total working time

• Try to transition quickly in and out of the rower, an easy way to do this is to leave the foot straps loose to allow for easy entry and exit.
• Choose smart sets on the toes to bar. If forearm fatigue sets in quickly, consider smaller quick sets. If grip won't be a limiter for you aim for sets you know you can consistently complete unbroken.

1,000/900 METER ROW

• 4:00 Time Cap / 4 Rounds of intervals
• 800/720m Ski
• 50/40 Calorie Echo Bike
• 2,000/1,800m Bike Erg
• 800m Run
• 4:00 Moderate Effort on Treadmill/Runner*
• 32 Shuttle Runs (1 rep = 25ft down & back)

TOES TO BAR
-Reduce Reps
-Toes To As High As Possible
-Knees To Chest
-Sit-Ups

• V-Ups

200M RUN

• 1:15 Time Cap
• 250/225m Row
• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 1:00 Moderate Effort on Treadmill/Runner*
• 8 Shuttle Runs (1 rep = 25ft down & back)

1 Round:
100m Run
150m Row
5 Toes to Bar