Warm Up:

14 Minute EMOTM

  • :45 Row
  • :15 Rest

*Alternate Minutes with a Partner 

 

  1. SR 24 Low Intensity (EASY cal/hour)
  2. SR 24 Med Intensity  (MOD cal/hour)
  3. SR 24 High Intensity (HARD cal/hour)
  4. SR 23 High Intensity (HARD cal/hour)
  5. SR 22 High Intensity (HARD cal/hour)
  6. SR 21 High Intensity (HARD cal/hour)
  7. SR 20 High Intensity (HARD cal/hour)

Workout:

  • Team 1:  24 Strokes @ 24
  • Team 2: 24 Strokes @ 24
    •  
  • Team 1: 48 Strokes @ 24
  • Team 2: 48 Strokes @ 24
    •  
  • Team 1: 72 Strokes @ 24
  • Team 2: 72 Strokes @ 24
    •  
  • Team 1: 66 Strokes @ 22
  • Team 2: 66 Strokes @ 22
    •  
  • Team 1: 44 Strokes @ 22
  • Team 2: 44 Strokes @ 22
    •  
  • Team 1: 22 Strokes @ 22
  • Team 2: 22 Strokes @ 22

Teams = depending on the number of Rowing Machines you have, each person on the team needs a machine.  The challenge is to maintain the Stroke Rate rowing, swinging together.

In our case, we have 8 Rowing Machines.  That means I've got space for 16 people for this class.  Teams of 8 individuals each.  While one team is rowing, the other team is resting.

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