five intervals, each for time; rest amply between intervals:
50/40 calorie row
40/32 calorie row
30/24 calorie row
20/16 calorie row
10/8 calorie row
This workout is scored by all five times.
Today’s Common Scaling Options:
+Row: reduce calories, run, bike
(Your coach will talk to you about additional scaling options not already listed)
OUTSIDE THE BOX
OPTION 1:
five intervals, each for time; rest amply between intervals:
run 800m
run 600m
run 400m
run 200m
run 100m
OPTION 2:
five intervals, each for time; rest amply between intervals:
75x squat jump
50x squat jump
75x air squat
50x air squat
25x air squat
–Scores–
Zach D.: 1:54, 1:26, 1:03, 0:36, 0:18
Borja G.: 2:07, 1:41, 1:17, 0:50, 0:25
Chase H.: 2:01, 1:30, 1:04, 0:41, 0:19
Anna G.: 2:31, 2:01, 1:29, 0:58, 0:28
Henry T.: 2:27, 2:08, 1:32, 0:55, 0:24
Al C.: 2:27, 2:02, 1:37, 0:50, 0:23
Rami B.: 2:46, 2:15, 1:41, 1:01, 0:28
Aaron B.: 1:57, 1:44, 1:13, 0:41, 0:18
Morgan W: 2:39, 2:10, 1:36, 0:52, 0:26
Walt C.: 2:52, 2:22, 1:38, 0:53, 0:24
David C.: 3:06, 2:38, 1:57, 1:05, 0:30
Jason S.: 2:48, 2:29, 1:47, 1:10, 0:30
Ben H.: 2:51, 2:25, 1:49, 1:02, 0:28
Gaby G.: 2:45, 2:18, 1:41, 1:06, 0:31
Jason O.: 2:27, 1:48, 0:43, 0:21, 0:09 (sub: 4/5x cal bike)
Dave R.: 2:01, 1:37, 1:08, 0:43, 0:19
Will H.: 1:58, 1:36, 1:08, 0:45, 0:18
Diana D.: 3:10, 2:37, 1:53, 1:25, 0:36
Kate G.: 2:45, 2:13, 0:57, 0:27
Zach G.: 2:21, 1:55, 1:27, 1:01, 0:30
Vivek K.: 3:08, 2:28, 1:46, 1:02, 0:27 (40/32/24/16/8)
Matt K.: 3:24, 2:25, 1:43, 0:58, 0:17 (sub: 4/5x cal bike)
Kate H.: 2:23, 2:02, 1:24, 0:52, 0:24
Stephen K.: 3:23, 2:37, 1:53, 1:10, 0:32
Michael F.: 2:47, 2:27, 2:00, 1:12, 0:32
Sarah D.: 2:32, 2:11, 1:37, 1:00, 0:27
Lily S.: 2:08, 2:03, 1:22, 0:55, 0:24
Matt M.: 1:41, 2:00, 1:53, 1:03, 0.18
John N.: 2:47, 2:51, 2:03, 1:13, 0:29
Ben E.: 2:55, 2:13, 1:34, 0:48, 0:24
Julian M.: 2:10, 2:01, 1:50, 1:02, 0:29
Alex S.: 2:33, 2:42, 2:01, 1:17, 0:25
Chris C.: 2:22, 1:59, 1:33, 0:54, 0:24
Morgan M.: 1:24, 1:15, 1:09, 0:39, 0:18
Matt R.: 2:22, 2:19, 1:49, 1:08, 0:26
Sean G.: 1:44, 1:20, 1:03, 0:37, 0:17
RJ A.: 2:33, 2:31, 1:58, 1:11, 0:29
Ralph B.: 2:21, 1:54, 1:22, 0:48, 0:18
Tommy W.: 2:33, 2:17, 1:36, 0:54, 0:23
Drew P.: 2:22, 2:10, 1:30, 0:54, 0:24
Andrew Z.: 1:42, 1:33, 1:12, 0:45, 0:20
Daniel D.: 1:58, 1:55, 1:25, 0:55, 0:24
Nathan R.: 2:56, 2:30, 1:48, 1:02, 0:27
Colin S.: 1:54, 1:33, 1:13, 0:43, 0:19
Tom G.: 3:15, 2:31, 1:56, 1:16, 0:32 (sub: 40/32/24/16/8)
Yao Z.: 2:25, 2:30, 1:41, 0:59, 0:25
Francisco L.: 2:26, 2:11, 1:42, 1:01, 0:25
David B.: 1:51, 1:38, 1:16, 0:51, 0:23
Mark Co.: 2:32, 2:15, 1:41, 0:58, 0:25
Rafael C.: 2:53, 2:43, 2:00, 1:20, 0:32
Amy S.: 1:58, 1:41, 1:13, 0:49, 0:24
Bill G.: 3:15, 2:45, 1:55, 1:12, 0:28 (sub: bike)
Mel F.: 2:05, 1:53, 1:26, 0:57, 0:23
Peter Mc.: 2:37, 1:58, 1:38, 1:00, 0:30
Patrick J.: 2:39, 2:05, 1:43, 1:00, 0:26
Aron S.: 2:45, 2:37, 1:50, 1:05, 0:23
Katie G.: 2:40, 2:13, 1:45, 1:01, 0:28
Seth B.: 2:24, 2:01, 1:32, 0:56, 0:23
Tara S.: 2:44, 2:14, 1:54, 1:08, 0:30
Andrew B.: 2:50, 2:42, 2:00, 1:22, 0:35