We've got a big cardio piece today, alternating between running and rowing. Choose a run distance that takes 5:00 or less to complete, giving you about 3:00 on the rower each round.  Aim to work at the assigned RPE of 6-7 throughout today's piece. This is meant to be a quality aerobic training piece and not something that is majorly fatiguing.  Even though the workout description reads "Max Calorie Row",  we are really aiming for the max calories we can achieve at the assigned RPE. 

Stimulus: [RPE 6-7]

Target Score: 180-300 Calories 

Run: Choose a distance that takes 5 minutes or less.

Row: Athletes should have about 3 minutes for max calories.

Foot Strike

Midfoot or forefoot strike is generally preferred over a heavy heel strike.
Encourage a light, quick, and efficient foot turnover.

1,000M RUN

6:00 Time Cap
1,250/1,125m Row
1,000/900m Ski
60/50 Calorie Echo Bike
2,500/2,250m Bike Erg
5:00 Moderate Effort on Treadmill/Runner

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ROW 

Ski 
Bike Erg
Echo Bike

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COLD WEATHER SUB

Use any of the run mods
100 Box Step-ups
75 Burpees
375 Double Unders / 500 Single Unders
250 Mountain Climbers (Per Side)

[TEAMS OF 2]

4 Rounds For Time: 
P1: 800 Meter Run 
P2: 1k/900 Meter Row 

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Time Cap: 40 Minutes 

* Switch upon completion of both stations 
* Each partner runs and rows four times 
* Pick distances that take under 5 minutes to complete