“The only person you are destined to become is the person you decide to be.” – Ralph Waldo Emerson
3 rounds for quality of:
14 Floor Wipers
16 Alternating Dumbbell Plank Rows, pick load
Accessory / core work
Floor Wipers can be performed (from most difficult to least difficult):
straight legs – ‘wiping’ the floor
straight legs, 90 degrees – side to side
bent knees, 90 degrees – side to side
For time:
Run, 1200 m
40/30 Bike Calories
40/30 Row Calories
Weighted Run, 50/35 lbs, 419 m
WORKOUT BRIEF
DESCRIPTION
We’re working all mono-structural movements
The goal of the weighted run station is to move with a moderately loaded object that allows you to run, not walk, for the final movement
See the very bottom of the page for movement modifications
MODIFICATIONS
RUN
1,500 / 1,200 Meter Row
1200 Meter Ski Erg
40/30 Calorie Assault or Echo Bike
1000 Meter Air Runner
70 Shuttle Runs [10 Meters]
BIKE
60/40 Calorie Bike Erg
40/30 Calorie Echo Bike
40/30 Calorie Ski Erg
WEIGHTED RUN
Sandbag
Medicine Ball
Dumbbell
Bumper weight
STRATEGY
GENERAL
Do look to push the pace outside of your comfort zone towards the end of the workout
When we typically do rounds, this is only 1 round!
It will be mentally easier to hold your opening pace knowing there are no more rounds to follow
We’ll be fresh off rest for the 1200 Meter Run and be able to push knowing there is no more work to follow that last 419m run.
The stations that will have the biggest impact today will be the bike and the rower
We are rewarded for a higher power output with a faster accumulation of calories
Let’s try to put forth a big effort on these machines at a speed that you see yourself being able to hold
Holding the power outputs listed below will get you the following number of calories completed on the minute
ROW
800 Calories Per Hour: 13.3 Calories Per Minute
900 Calories Per Hour: 15 Calories Per Minute
1000 Calories Per Hour: 16.7 Calories Per Minute
1100 Calories Per Hour: 18.3 Calories Per Minute
1200 Calories Per Hour: 20 Calories Per Minute
1300 Calories Per Hour: 21.7 Calories Per Minute
1400 Calories Per Hour: 23.3 Calories Per Minute
1500 Calories Per Hour: 25 Calories Per Minute
1600 Calories Per Hour: 26.7 Calories Per Minute
1700 Calories Per Hour: 28.3 Calories Per Minute
1800 Calories Per Hour: 30 Calories Per Minute
1900 Calories Per Hour: 31.7 Calories Per Minute
2000 Calories Per Hour: 33.3 Calories Per Minute
BIKE
55 RPM: ~7 Calories Per Minute
60 RPM: ~10 Calories Per Minute
65 RPM: ~12 Calories Per Minute
70 RPM: ~15 Calories Per Minute
75 RPM: ~19 Calories Per Minute
80 RPM: ~22 Calories Per Minute
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