75 Double Unders
Machine Distance*
Rest 2:30 between rounds
Athletes may rotate machines as desired. If you intend to run, see a coach first (coaches – see notes).
*Machines
– Row: 500/450m
– Ski: 500/450m
– C2 Bike: 1,000/900m
– Echo/Assault Bike: 1.2/1.0km
– Run 400m (see coach first!)
Feel: Cardio/Gas
Pace: Reach
Target Score: 2:45-3:30 per interval
Firebreather Score: <2:45 per interval
Make up Day
If you have already taken your rest day, make up the Competitor extra from that day.
OR
If today is your active rest day:
Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines
Then
45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age
Then
Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines
20 Calf Raises
20 Air Squats
20 Leg Swings front to back & left to right
-Then-
Alternating Tabata (:20 on :10 off for 8 rounds, 4 of each)