Wednesday

– ASSAULT BIKE: 60+ RPM.

– ROW: Damper between 5 & 6. If you row at a 2:20 pace or slower, modify the distance.

– TOES TO BAR: Must be able to complete sets of 5 or more. Modify reps if needed.

– FLOW: At 3,2,1, go, start chipping away at the bike distance. At the 2:00 mark you must stop (it’s okay if the bike still accumulates meters) and rest 1:00. At the 3:00 mark resume work on the bike. At the 5:00 mark you must stop again and rest. At the 6:00 mark you’ll resume. You’ll continue in this 2:00 on, 1:00 off fashion for the entirety of the workout. All the bike meters must be completed before moving on to the rower. All row meters must be completed before moving on to the toes to bar.

– SCORE: Time. If you get capped, add 1 second to your time for every missed rep.

2.5 MILE ASSAULT BIKE

– Reduce Distance

– 2,000m Row

– 1,600m Run

– 1,600m Ski

2,000 METER ROW

– Reduce Distance

– 2.5 Mile Assault Bike

– 1,600m Run

– 1,200m Air Run

– 1,600m Ski