“Mean Machine” 3 Rounds: 3:00 Calorie Row 2:00 Air Squats 1:00 Burpees Rest 2:00
There are a couple ways this workout can be approached. In the first strategy, we can look at the time domain as a whole as opposed to individual stations. Treating this as one, six-minute movement can help athletes find an appropriate effort across the row, bike, and burpee. Another option would be to increase intensity with each drop in time. Athletes would be smooth and controlled throughout the row, add some speed on the squats and finish strong on the burpees knowing there is two minutes of rest to follow. Each round to come is an opportunity to try and match or best the score from the previous round.