“There is but one degree of commitment; total.” – Arnie Sherr

3 rounds for time of:

Row, 500 m

Run, 400 m

20 Burpees

Rest 2 mins

We move from a big weightlifting focus yesterday to a big machine and bodyweight cardio focus today
This 3 round workout is intended to be on the longer side: 18-25 minutes
If needed, stagger athletes by 3-4 min.

The row meters will be the same for all athletes

If unable to run, increase the bike or row distances to accommodate:
Assault Bike: 28/20 Calories

These are standard burpees, requiring chest to floor, hands overhead, and air under the feet

3 round workouts are always a good test of pacing
This longer cardio workout is all about finding your maximum sustainable pace
Today is a great opportunity to have a plan and see if it works out
Before the workout begins, envision what your speed and effort will feel like about 10-12 minutes into the workout
If we determine our pace based on how we feel in the first 2-3 minutes, it may be too fast
Determining your pace off fast you think you’ll be going somewhere in the middle of the workout can help you stay consistent across the board
During the workout, make a mental note of how long each round took you and evaluate your pacing strategy after the workout is over