In today’s workout, we will be doing 7 rounds of 1:00 minute of hard intensity biking, rowing, or using the ski erg then we rest for 1:00 minute. We want to push the intensity of each minute of work. Since we don’t have enough cardio machines to accommodate everyone, we will have a partner – Partner A works while Partner B rests.

General warm-up:

5 rounds:

:30-seconds easy pace

:20-seconds moderate pace

:10-seconds hard pace

Rogue Echo bike, Schwinn airdyne, rower, ski erg

Tech:

How to get faster times on Rogue Echo bike or Assault bike

Skiing technique using the Concept2 ski erg

Improve your rowing

WOD:

7 rounds for max distance of:

Bike 1 minute
Rest 1 minute

Cooldown:

:30-seconds each side of:

couch stretch

pigeon pose

frog stretch

figure-4s

downward dog

Enjoy!

Motor