thursday, april 27

"Blood on the Dance Floor"

5x RFT, every 6 mins: Rows, Echo Bike Calories, and 400 m

5 rounds, each round for time, of:

Row, 400/350 m

20/14 Echo Bike Calories

Run, 400 m

Go every 6 mins.

Athlete Instructions

Notes

Primary Objective: Complete each round under 5 mins. Secondary Objective: Pick a movement that is your limiter and decide on the pace there that you want to hit, then adjust effort on the other two movements to allow yourself to hit that pace. For example, row at 2 km pace or run at 5 km pace.

Stimulus: Lactate Threshold / Aerobic Capacity RPE: 8/10

L2:

Row, 350/200 m

18/13 Echo Bike Calories Run, 400 m

L1:

Row, 300/250 m

15/11 Echo Bike Calories

Run, 200 m