Move to a new cardio movement at the top of each minute. This is a continuous 30-minute workout with no rest between rounds. Your effort should require focus to maintain, but allow you to hold labored conversation. This workout is meant to flush the legs and arms after a tough Murph workout yesterday.  

Score: Reps

Intended Intensity: RPE 5-6

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 360-480 Reps

Shuttle Runs: Every 10-meter segment = 1 shuttle run rep. At each turnaround, only one foot and one hand must touch the ground over the line. 

Keep the seat from your feet 

This teaching focus emphasizes the "catch" position of the rower sequence. In this position the athlete should be targeting a sound "a frame" created by the legs through the position between the seat of the rower and the foot pads. This position is most optimal for a lower body push to generate force in the drive sequence of the rower. Athletes often bring the seat all the way to their heels, creating an inefficient position to drive from. 

If you did Murph yesterday, perform this workout at the assigned RPE of 5-6. This should feel refreshing and not too challenging. Your pace should remain crisp and controlled. 

If you did not do Murph yesterday, feel free to do this workout at a higher intensity. You can take the intensity level up to an RPE 7-8 if you would like. This would be a very focused and challenging effort to maintain throughout the workout. 

ALL MOVEMENTS

Echo Bike
Ski
Run
Burpees

Every 10 meters = 1 rep on the shuttle runs. Stagger athletes by 1 minute if short on machines.