5 minutes at easy pace
4 minutes at easy-moderate pace
3 minutes at moderate pace
2 minutes at moderate-hard pace
1 minute at hard pace
Rest 3 minutes between rounds
Select paces that are sustainable for the given interval of work, and try and hit the same paces from round to round. Score on workout is total calories biked/rowed.
As an additional challenge, try and sustain nasal only breathing for as long as possible. Ideally select pacing strategy that supports nasal only throughout the entire round.
A) Overhead barbell hold
4x :40 seconds
B) Single-arm farmers carry
4x 50 feet L/R
Select weight that is heavy but that can be completed without excessive leaning or resting weight on leg. Posture throughout the carry is as important as the weight held.
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