“True strength is the courage to admit weakness.”

Every 5 mins for 25 mins do:

Bike, 500/400 m

Row, 350/300 m

Run, 200 m

“Wave Runner” is an all cardio interval workout
We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window
New rounds begin on the (0:00-5:00-10:00-15:00-20:00)
These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between
Adjust distances or intensity to meet that recommendation
Record your times for each round, as your final score is the slowest of the 5 efforts
If you’re short on any machine, stagger heats by 2:30
These heats would begin rounds on the (2:30-7:30-12:30-17:30-22:30-27:30)

How to change the Assault Bike to meters:
Step 1: Begin by hard resetting the bikes computer. This action is achieved by holding down the ‘STOP’ button until you hear a beep.
Step 2*: Push down the START and ENTER buttons simultaneously until the display reads the word ‘DISTANCE’.
Step 3: Press the UP/DOWN arrows to display the ‘KILOMETERS’ reading (instead of miles) and press ENTER.
See all the way down the page for Assault Bike “modifications”

Equal Meters Any Bike
250 Meter Row
200 Meter Ski Erg
150 Meter Air Runner
15 Shuttle Runs [10 Meters]

350/300 METER ROW
Add 300 Meter Run
Add 700/600 Meter Bike
250 Meter Ski Erg

Add 250 Meter Row
Add 500 Meter Bike Erg
200 Meter Ski Erg
150 Meter Air Runner
15 Shuttle Runs [10 Meters]

To put this piece in perspective, the combination of movements will be similar to completing 6 x 800 meter repeats around a track in terms of time and effort
With more time spent working than resting, these are not all out sprints
Instead, look to start at about 75-80% effort in the first round
After completing the first round under control, you’ll have a pretty good idea of what speed you can hold for the remaining 4 rounds
You may find you can hold your initial speed, or even increase your pace a touch
We’d rather have 5 rounds of sustained intensity than 2 really fast rounds and 4 rounds where your times get slower with each

3 rounds for quality of:

10 GHD Sit-ups

Single Arm Kettlebell Overhead Carry, pick load, 100 ft

6 Single Leg Kettlebell Romanian Deadlifts, pick load

x20 Weighted or non-weighted abmat situps
Hold med ball or DB against chest

* 50 ft. L arm ; 50 ft. R arm

x6 each leg