“Tri Sprint Intervals” 5 Rounds of: AMRAP 4: 30/20 Calorie Row 15 Burpees over Erg AMRAP 10 Meter Shuttles rest 4 minutes L1 20/15 Cal Row 10 Burpees AMRAP 10 M Shuttles
These movements are meant to be fast, but not an all out sprint from the beginning. Whatever pace athletes tend to fall into on these machines, we can aim to push slightly harder than that. Envision completing just a 60/40 Calorie Row or Calorie Bike. What would that effort feel like? That is the pace we are looking to find on those stations. This will allow athletes to have a push for the only movement that counts towards the score, the shuttle runs. Knowing there is four minutes of rest to follow is also an incentive to work a little harder on each round. There will naturally be a sticking point in the middle of the workout. Athletes will be relatively fresh for rounds 1 and 2, and the last round will always be there, but expect rounds 3 and 4 to get a little hairy. We want athletes to expect that to be the case and expect to overcome that adversity.