Rowfficient Endurance Program - Week 4


Session #1


10 Rounds for Time:


1,000m bike/500m row/500m ski

200m run


*Even split each round. First round and last round should be within 1-2 seconds.

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Session #2


BIKE/ROW/SKI


12 x (1:30 on/:30 rest)


Start at steady state pace and increase distance covered each piece:


Row/Ski - go 2 to 3 meters more each piece

Bike - go 4 to 6 meters more each piece


We will continue to build this progression up to 50 minutes of work. Pick your starting point accordingly.

HEALTHCARE REIMBURSEMENT

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BOSTON      NEEDHAM     WALTHAM