“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
For time:
Row, 1500 m
100 Double Unders
50 Bike Calories
100 Double Unders
Row, 1500 m
DESCRIPTION & STIMULUS
GENERAL
This longer chipper workout will likely take around 15-25 minutes to complete
DOUBLE UNDERS
Choose a rep number or variation here that allows for the work to be completed in 2:30 or less
See further down the page for a list of substitutions
MACHINES
Men and Women will complete the same number of calories and meters on both machines
If unable to Bike, complete one of the following:
Equal Calorie Bike Erg
800 Meter Run
STRATEGY
GENERAL
This first half of this workout mirrors itself on the back half
We can also aim to mirror our first half speed and use a break-up plan on the back half of the workout
ROW
With slightly longer efforts on the rower, we can look to settle into a smooth pace
We can use our 2k pace to help guide us in today’s workout
We’re likely going to hold something that is around 10 seconds slower than our best 2k pace per 500 meters
For Example:
If your best 2k row is 7:04, your pace per 500 would be 1:46
In today’s workout, you might try to hold somewhere around 1:56
For those without an idea of their 2k pace, this should feel like a pace that they can repeat or improve upon for the final 1500 meters of the day
DOUBLE UNDERS
The double unders are spaced pretty close together, only separated by the bike
Just like our pace on the rower, find a break-up strategy that you see yourself being able to repeat or improve upon for the second 100 reps
Consider the following break-up options:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
BIKE
The bike is the bridge between the first half and the second half of the workout
The goal here is to move at the fastest pace that allows you to hold the same speed on the double unders and row that you did in the first half
While the bike rewards a strong effort, we want to balance out our efforts here with consistency on the rope and rower
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