2024-12-19

• Overview: Today's workout is a BIG conditioning piece meant to improve your fatigue resistance. Work at a challenging yet manageable pace throughout the entire piece. You should always feel in control.
• Row/Bike Erg: Reset monitors every round. Both men and women are doing the same number of calories today. These should be completed in 1:30 or less.
• Shuttle Runs: Every 10 meters = 1 shuttle run = 1 rep. At each turnaround, only one foot and one hand must touch the ground over the line. Should be completed in 1:30 or less.
• Sit-ups: Should be completed in 1:00 or less.
• Target Score: 7-10 Rounds
• Stimulus: Lactate Threshold [RPE 5-6]
• Score: Rounds + Reps

• Your paces should be submaximal and sustainable for 60 minutes if asked to.
• Row: An RPE 5-6 would equate to 20-30 seconds slower than your 2k PR pace.
• Bike Erg: This pace would look similar to the pace you see on your Row Erg.
• Shuttle Runs: These should feel brisk but manageable the entire time. You should not slow down during any of your sets.

ROW/BIKE/SHUTTLE RUNS

• 1:30 Time Cap
• 20 Calorie Ski
• 16 Calorie Echo Bike
• 200m Run
• 1:00 Moderate Effort on Treadmill/Runner
• 20 Burpees

SIT-UPS

• Reduce Reps
• Hollow Rocks
• Tuck Crunches

1 Round:
10/8 Calorie Row Sprint

• rest 30 seconds -

10/8 Calorie Bike Sprint

• rest 30 seconds -

10 Shuttle Runs

• rest 30 seconds -

30 Second Plank
10 Sit-ups