Every 3 mins for 21 mins do:

15 Goblet Squats, 70/53 lbs

12 Power Snatches, 75/55 lbs

9/7 Row / Bike Calories

Weightlifting movements are the main feature of today’s interval conditioning workout
You’ll complete the 3 listed stations for time and then rest with whatever time remains
Record your times for each round, as your score will be the slowest of the 7 efforts
New rounds begin on the (0:00-3:00-6:00-9:00-12:00-15:00-18:00)
To get the right stimulus, these stations should take 2:15 or less to complete
Ideally, the finish times are closer to 2:00 per round, or 40 seconds per station
This allows for at least 1 minute of rest between efforts
Adjust intensity, reps, or variations to meet this recommendation

With shorter time windows to work within, weight selection will the most important things
Let’s use a moderately heavy kettlebell, but one that allows for unbroken sets throughout
Coming off about a minute of rest should allow for straight sets of 15
Having to break these weightlifting movements will likely lead to missing the stimulus

Like the goblet squats, choose a weight that ideally allows for unbroken sets
This is designed to be a very light power snatch, something you could complete for 30+ reps unbroken when fresh
If you’re on the fence about what weight to use, go lighter and go unbroken

If you’re short on rowers, stagger heats by 2 minutes
These heats would start on the (2:00-5:00-8:00-11:00-14:00-17:00-20:00)

21 Jumping Air Squats

12 Slamballs

7/5 Calorie Assault Bike, Echo Bike, or Bike Erg
7/5 Calorie Ski Erg
7/5 Calorie Air Runner

Weight selection will be the most important factor in getting the right stimulus here, so go lighter if you need to!
With a decent number of reps and little rest between intervals, we’re looking for smooth and sustainable efforts over all-out sprints
Declare your first round as your slowest effort and look to get 1-2 seconds faster with each
This keeps you in control from the beginning instead of hanging in the “panic zone” for the final 6 sets
Look to work through unbroken sets on the weightlifting movements while prioritizing your breathing

Set your straps to the ideal tightness beforehand so you’re not wasting any your work time
They should be loose enough that you can get your feet in without using your hands, but tight enough where you’re not too disconnected from the machine
With the first calorie being the hardest to get, start each effort on the rower with several hard strokes to get the machine revved up