A)

1 round:

1 minute jump rope

45 sec rest

30 seconds max burpees

1 min rest

400m run at 75-80% effort

 

B)

You have 2 attempts to find your max watt output on the rower, you will have 7 strokes to do this. (NO more)

Once you’ve found your max watts, complete the following:

 

3 sets:

row as long as possible at 85% of max watts (rest 2 minutes between each set)

then,

3 sets:

row as long as possible at 80% of max watts (rest 2-3 minutes between sets)

then,

3 sets:

row as long as possible at 75% of max matts (rest 3-4 minutes between each set)

 

YOUR SCORE WILL BE THE SUM OF THE 3  LONGEST TIMES FOR EACH PERCENTAGE

 

**If at any point the watts drop under the % you’re  rowing for, that set is over.

Notes: 1) watts are a test of POWER so kick HARD pull HARD, 2) keep S/M in mind (strokes per minute) this will play a big roll in todays workout…..ENJOY!!