Focus: Rowling is a skill game of trying to get the erg monitor to land exactly on 100m each round. Begin rowing at a normal pace and take your last pull between 70-80m and let the monitor "rowl" (row+bowling) into the 100m mark. The number of meters you are over or under 100m are the number of penalty burpees you must complete. There is only a max of 5 penalty burpee box jump over each round.
5 min Ski3 min Row1 min Assault Bike-@10 min mark-5 min Row3 min Assault Bike1 min Ski-@20 min mark-5 min Assault Bike3 min Ski1 min Row*Score is total calories.
Scoring: Calories
Athletes Notes
Focus: Athletes should find a moderate pace for the workout. Avoiding burnout will allow for the best score. Calories should be the same in all three 10 minute windows.
If you only have 1 Machine, you can sub out the other 2 machines with Running and Burpees
If you only have 2 machines, you can sub out the 1 machine with running!
5 Sets (New set every 4 minutes)12 Pull-ups12 DB Bench (2x 70/50)Max Bike Erg Calories in Remaining Time
Scaling/Sub Options
Flow:
0:00 - 4:00 Complete 12 pull ups and 12 dumbbell bench as quickly as possible, in the time remaining get MAX calories on the bike erg
4:00 - 8:00 Complete 12 pull ups and 12 dumbbell bench as quickly as possible, in the time remaining get MAX calories on the bike erg
8:00 - 12:00 Complete 12 pull ups and 12 dumbbell bench as quickly as possible, in the time remaining get MAX calories on the bike erg
12:00 - 16:00 Complete 12 pull ups and 12 dumbbell bench as quickly as possible, in the time remaining get MAX calories on the bike erg
16:00 - 20:00 Complete 12 pull ups and 12 dumbbell bench as quickly as possible, in the time remaining get MAX calories on the bike erg
1 min Couch Stretch (each side)1 min Pigeon Pose (each side)1 min Quad Smash (each side)1 min Double Banded Overhead Shoulder Distraction + Curtsy (each side)