1 minute jump rope
45 sec rest
30 seconds max burpees
1 min rest
400m run at 75-80% effort
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:
row as long as possible at 85% of max watts (rest 2 minutes between each set)
row as long as possible at 80% of max watts (rest 2-3 minutes between 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!!