Today is our first "Bring a Friend Day”!!  Today's workout is designed to be able to easily invite people to come and try out your gym!  We also have included a team version in the logistics section if you want to incorporate that today!

In this aerobic power workout, the goal is to accumulate as many row calories as possible. Each round, your time on the rower decreases while your run distance increases.  You will need to walk the line of running fast enough to buy more time on the rower, but not running too fast that you get on the rower fatigued and unable to row hard.

Score: 5 Sets Of Row Calories (Sum Total)

Target Score: 150-350 Calories 

Stimulus: VO2 Max [RPE 7-8]

Runs: Should take around 1-2-3-4-5 minutes, respectively. Adjust distance as needed, especially on the longer runs, to get to the rower every single round.

Row: 5-4-3-2-1 minutes, respectively.

“Walk The Line”

Today we want athletes to target a pace that is fast to buy time on the rower, but not too fast that we cannot row hard.  Encourage athletes to choose a distance that is appropriate for hitting RPE 7-8.

[MEN] 200-400-600-800-1,000 METER RUN

1:15-2:30-3:45-5:00-6:15 Time Caps
1:00-2:00-3:00-4:00-5:00 Moderate Effort on Treadmill/Runner
200-400-600-800-1,000m Ski
12-24-36-48-60 Calorie Echo Bike
500-1,000-1,500-2,000-2,500m Bike Erg

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[WOMEN] 200-400-600-800-1,000 METER RUN

1:15-2:30-3:45-5:00-6:15 Time Caps
1:00-2:00-3:00-4:00-5:00 Moderate Effort on Treadmill/Runner
180-360-540-720-900m Ski
10-20-30-40-50 Calorie Echo Bike
450-900-1,350-1,800-2,250m Bike Erg

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ROW

Calorie Ski 
Calorie Bike Erg
Calorie Echo Bike

Team Option:

[TEAMS OF 2]
AMRAP 8: 
200 Meter Team Run 
Max Calorie Row 

AMRAP 8: 
400 Meter Team Run 
Max Calorie Row 

AMRAP 8: 
600 Meter Team Run 
Max Calorie Row 

AMRAP 8: 
800 Meter Team Run 
Max Calorie Row 

AMRAP 8: 
1,000 Meter Team Run 
Max Calorie Row