Thursday 110419

6 Rounds For Time:

25 Double Unders

100m/75m Row

TIMECAP: 8:00

GEAR: 3


Assault Bike Or Row

EMOM 20:

0:30 @ 105-110% MAP Pace

0:30 Rest

MAP Pace is the athletes calories per minute pace from their bike or row test. E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here would be aiming for 21-22 calories/minute (round up to a target of 11 calories per 0:30.)


Extra Work: Prehab Circuit 3

12:00 For Quality:

Run 200m @ 6

Kettlebell Flow, right

25' High Knees + 25' Buttkickers

Kettlebell Flow, left