Wednesday

– BIKE: 70+ Cadence

– ROW: Damper between 5 & 6.

– TOES TO BAR: Must be able to complete sets of 5 or more. Modify reps if needed.

– FLOW: At 3,2,1, go, start chipping away at the bike distance. At the 2:00 mark you must stop (it’s okay if the bike still accumulates meters) and rest 1:00. At the 3:00 mark resume work on the bike. At the 5:00 mark you must stop again and rest. At the 6:00 mark you’ll resume. You’ll continue in this 2:00 on, 1:00 off fashion for the entirety of the workout. All the bike meters must be completed before moving on to the rower. All row meters must be completed before moving on to the toes to bar.

– SCORE: Time. If you get capped, add 1 second to your time for every missed rep.

STRATEGY

– Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused on the bike.

– Be mindful of your grip on the row handle as we don’t want to tax the grip too much by holding on too tightly. Wearing your grips on the rower may be helpful as well. Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused.

– Quick small sets on the toes to bar will likely allow us to maintain a solid pace. We don’t want to rest too much between sets if we can help it. Try to only chalk during the official rest periods.