8 rounds on the clock:
55 sec running sprint on bike
5 sec transition
55 sec v-ups
5 sec transition
55 sec KB swing 25/35
5 sec transition
55 sec fr. weighted plate switch 10/15
5 sec transition
55 sec row
30 sec transition
Post thoughts on getting more out of this workout to comments.
Workout Notes:
It's going to a long one. Without rests this is scheduled to go 40 mins. I'm anticipating just turning the clock on and letting it run all day. Come whenever you can!
How are you feeling this week? I've done my best to spread the soreness around. There shouldn't be many parts left on you that aren't sore. This flies in the face of what I said at the beginning of the week when I said I wouldn't do any programming. I'm just not able to NOT.
Put the saddle all the way down. Do your pedaling out of the saddle. Sprint!
Experiment with a heavier KB swing. It might take a step up (35/54) to really tax you.
You should be breathing heavy throughout this entire workout.
Limit transition times. Those 5 secs come at you fast. Be looking ahead to the next station.
Don't bother strapping yourself into the row. Takes too long.
Where are the Daily Extras? I don't post them if the workout goes for more than 40 min.
No bikes/rowers? Cool. Any 1 min cardio move aimed at incr HR is fine (burpees, running, rope jumps, plate switches, etc.).
