PERFORMANCE & FITNESS

Warm-Up.

One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

Two sets of:
Jumping Pull-up x 6 reps (use a jump to assist you to get your chin over the bar)
Dive-bomber Push-up x 6 reps
Assault Bike x 6 calories

Then…

A.

Every 6 minutes, for 36 minutes (2 sets) for times:
Station 1 – 1200/1000 Meter Row
Station 2 – 40 Burpee Pull-Ups
Station 3 – 90/60 Calories of Assault Bike

Please note your times for each station, giving you a total of 6 times, and then sum them for your overall result.

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Charmaine Lightfoot
Charmaine Lightfoot
November 5, 2022 6:21 am

410/410
457/440
510/520

Anna
Anna
November 3, 2022 6:01 pm

1000m row, 40 burpees then 15 pull ups bc of pull up rig situation, 50 cal bike

Candy Olkey
Candy Olkey
November 3, 2022 5:23 pm

A.
1000m Row – 4:33.7 / 4:44.9
40 Burpee Pull Ups – 4:12 / 4:45
60 Cal AB – 52.3 cals / 47.2 cals

Al Fraser
Al Fraser
November 3, 2022 11:05 pm
Reply to  Candy Olkey

You smoked those burpee PU’s Candy!!

Josh Willins
Josh Willins
November 3, 2022 4:58 pm

RX
A:
Row 4:45/ 4:42
BPlUp 4:40/ 4:42
ABke 88/ 90

Logan Harris
Logan Harris
November 3, 2022 4:27 pm

Only one round – completely gassed…
Row: 4:29
Burpee pull-ups: 4:31
90 cal bike: 5:10
No score and laying on the floor…

Anika Tipton
Anika Tipton
November 3, 2022 2:39 pm

Row- 4:11/4:17
Burpee pull-ups- 5:57/5:48
Echo bike- 57 cals at 6 mins both times!!! That first minute or so of riding was SLOW after the pull-ups.

Jeremy Hammock
Jeremy Hammock
November 3, 2022 12:42 pm

Time for two rounds of two stations
1. Row 1200 m
2. 40 burpee pull-ups

1. 4:40 / 5:15
2. 4:42 / 4:58

Martin
Martin
November 3, 2022 8:56 am

It hurts…I am 50…
1st: 4:40; 5:50; 80cal
2nd: 4:50; 35 reps; 75 cal

Logan Harris
Logan Harris
November 3, 2022 4:24 pm
Reply to  Martin

Amazing!!!

Al Fraser
Al Fraser
November 3, 2022 5:33 am

Warmup done ✅

A. Every 6 mins

Station 1 1200m row 4’22 4’41
Station 2 40 burpee PU’s. 5’38 5’59
Station 3 90 cal hand bike 5’01 5’53

Total 31’34

Holy moly, rd1 was kind of ok but just about hung in there on rd2!! Those burpees were a killer!!! 🤮 Good luck everyone!

Logan Harris
Logan Harris
November 3, 2022 4:25 pm
Reply to  Al Fraser

Nice work Al. Great stamina and consistency!

Al Fraser
Al Fraser
November 3, 2022 11:04 pm
Reply to  Logan Harris

Thanks Logan 👊🏻 was certainly a tough one this one!!

Zach
Zach
November 3, 2022 3:08 am

Scaled and still whooped me. Great workout.

1) 450ish both rounds
2) dealing with some shoulder issues so scaled to air squat + jumping pull up. Complete.
3) echo – 84 cals, 80 cals

Al Fraser
Al Fraser
November 3, 2022 5:34 am
Reply to  Zach

Yep definitely a whooping this one!!!

Gino
Gino
November 2, 2022 10:10 pm

Any recommendations on what to sub the assault bike for? I usually row instead of the bike.

Al Fraser
Al Fraser
November 3, 2022 12:24 am
Reply to  Gino

90 cal AB – 120 cal row

Phil L
Phil L
November 3, 2022 7:44 am
Reply to  Gino

Or possibly run 800m?

Al Fraser
Al Fraser
November 3, 2022 8:24 am
Reply to  Phil L

1200m run, an 800m run would be good sub for a 60 cal AB

Jon
Jon
November 3, 2022 12:41 pm
Reply to  Gino

Я заменил на 90 бросков мяча в стену