“Life is a wonderful, wonderful opera, except that it hurts.” – Joseph Campbell

Complete as many rounds as possible in 25 mins of:

10/7 Row or Bike Calories

15 Russian Kettlebell Swings, 70/53 lbs

10 Shuttle Runs, 10 m

* Teams of 3 *
One athlete works at a time in this sprint interval workout
The athlete will complete all reps at the bike/row, KB and shuttle runs before the next athlete goes
Rounds are counted every time an athlete finishes the shuttle runs
Rounds will likely take somewhere between 1:00 – 1:30
This means teammates can expect to complete between 6-8+ rounds a piece (18-25 Round Total)

Choose a KB weight that you can complete all 15 reps without stopping

Use the same calories no matter what bike is being used
If unable to bike, row equal calories instead

Place two cones 10 meters apart from each other
A rep is counted every time one body part makes contact beyond the cone
If unable to shuttle run, perform the row/bike again for a hard sprint for about 15-20sec.

The simplicity of this workout and these movements allows athletes to go hard when it is their turn
We can turn the brain off and turn the intensity up to 10
With very little technique or complicated movements involved, it’s all about effort today
Work really hard for about 1 minute when it is your turn and then rest for 2 minutes as the other teammates go
By the time it is your turn again, you should feel ready for another quick burst
Go fast at the beginning, middle, and end!