One partner starts on the bike, the other on the rower. At completion of those meters, complete synchro abmat sit-ups. Switch machines after the set of sit-ups. Workout flow: Machine Meters, 50 Synchro Sit-ups, Machine Meters, 50 Synchro Step-ups...Hold the dumbbell on your shoulder and alternate every leg on the step-ups. Choose a weight that allows you to complete each round unbroken. Stand to full extension on top of the box. All athletes step up to 20". Athletes can face each other on opposite sides of their respective boxes and sit-ups to better see the synchro position. The machine distances are designed to take around 1 minute to complete.

Score: Time

Intended Intensity: RPE 6-7 

Target Loading: Light-Moderate 

Fitness Attributes Improved: Lactate Threshold & Muscular Endurance

Target Score: 20-25 Minutes

Range of Motion: 

Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.

Work at a steady, consistent pace throughout today's workout. 

There are 10 total machine efforts, so be smart in the first half of this workout so you don't fatigue too early. 

You can ramp up the intensity in the final two rounds if you'd like, as those rounds will be easier to get through if you've paced well. Feel free to push the bike in those final two rounds. 

500/450 METER BIKE ERG

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
200m Run
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees

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250/225 METER ROW

1:30 Time Cap
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
200m Run
150m AirRunner
16 Shuttle Runs (1 rep = 10m)

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SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

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SINGLE DUMBBELL BOX STEP-UPS

Reduce Reps/Loading/Box Height
Sub Kettlebell
Dumbbell Forward/Reverse Lunges
Empty Barbell Back Rack Step-Ups
Goblet Squats
Unweighted Box Step-ups