2024-10-17

• Today is all about pacing and maintaining intesity across your 10 rounds. Every 3 minutes you will complete your calorie target on the row and bike, and rest with the time remaining in your 3:00. Choose a calorie target that will give you around a minute of rest each round.
• Row: Around 1:00
• Bike: Around 1:00
• Score: Slowest Round

• Aim for consistency today, our round times should only waiver by a few seconds each.

ROW

• 15/12 Calorie Echo Bike
• 18/14 Calorie Bike Erg
• 15/12 Calorie Ski
• 200m Run
• 1:15 Effort on Treadmill/Runner*
• 9 Shuttle Runs (1 rep = 25ft down & back)

BIKE

• 15/12 Calorie Echo Bike
• 18/14 Calorie Row
• 15/12 Calorie Ski
• 200m Run
• 1:15 Effort on Treadmill/Runner*
• 9 Shuttle Runs (1 rep = 25ft down & back)

1 Round:
6 Calorie Row
6 Calorie Bike