15:00-45:00

5 Sets (1 Set Every 6:00)
18/15 Calorie Row (OR 200m Run)
7 Burpee Box Get Overs (48/42)
15/12 Calorie Row (OR 150m Run)
7 Burpee Box Get Overs (48/42)
9/7 Calorie Row (OR 100m Run)

SCALING

Every 6:00 ( 5 sets)
15/12 Calorie Row/Bike/Ski (OR 150m Run)
8 Burpee Box Jump Overs 30/24
12/10 Calorie Row/Bike/Ski (OR 100m Run)
8 Burpee Box Jump Overs 30/24
6/4 Calorie Row/Bike/Ski (OR 50m Run)

TARGET SCORE
Target time each set: 3-4 minutes
Time cap each set: 5 minutes

STIMULUS and GOALS
Stimulus is Moderate/High intensity, steady consistent effort throughout rounds. We are aiming to maintain consistent scores across rounds or get slightly faster each round. This workout has 5 separate scores and you should be getting at least 1-2 minutes of rest each round. If you get less than 60 seconds of rest on the first round, lessen rowing calories by 2 calories on each row and Burpee box get over by 1 on each set.

WORKOUT STRATEGY & FLOW
Row: Row intensity should be between moderate/fast to fast but below a sprint effort. Perceived effort should be around 75%. Focus on big, strong pulls and make sure to breathe with each stroke. This is a good workout to practice quickly loosening the straps and making a faster transition. The Rower must be reset each time you return to row.

Burpee Box Get Over: The wording "get-over" means that you can get from one side of the box to the other in any fashion as long as the majority of the body passes over the box. Methods can include planting hands on the box while bringing feet on top and over the box, planting hands on the box while bringing knee on top and over the box, and hopping up to a seated position and pivoting on top of the box and hopping down.