Warm Up:

  • 3 min @ 20 SPM
  • 2 min @ 24 SPM
  • 1 min @ 28 SPM
    • 2 Inchworm Complex
    • 20 Plank Shoulder Taps
    • 20 Air Squats
  • 3 min @ 28 SPM
  • 2 min @ 24 SPM
  • 1 min @ 20 SPM
    • 10 Strict Press (5 each side)
    • 15 Push Press
    • 30 Air Squats

Workout:

100 Calorie Row

  • 1:00* Work
  • 1:00 Rest

*More powerful athletes use :50 Work / :50 Rest

Your goal is to get to 100 calories as fast as possible.  Your work is interrupted however every other minute by a minute of rest.  Your challenge is to see how consistent your power output is each minute (for the entire minute) over the span of time it takes you to complete 100 calories.