Warm Up:

  • 100m - Easy
  • 10 Abmat Sit Ups
  • 100m - Easy 5 Strokes, Power 10, Easy to 200
  • 10 Wall Balls
  • 100m - 75% Power 100m (note average Split) *SR 28-32
  • 10 Bear Crawl Touches
  • 100m - Full Power 100m (previous ave split -10 sec) *SR 28-32
  • 10 Med Ball Squat Clean
  • 100m - Full Power 100m - Build SR to 32-34

Skill:  Consistency on the Machine  - Try each challenge during the Workout

  • Challenge - Focus on keeping Stroke Rate Consistent
  • More Challenging - Focus on keeping Split Consistent
  • Even More Challenging - Focus on keeping WATTs Consistent

Workout:

25 Rounds

  • :45 Row
  • :15 Rest

Goal is to be consistent throughout. Consistently challenged, that is.  Find your edge each round, and see if you can maintain it.