ROWvember V7

EVENT 1

“250/500”

PART A
250m Row x 10 Rounds
1:00 Rest b/w Rounds

PART B:
500m C2 Bike x 10
1:00 Rest b/w Rounds

1 male and 1 female will EACH perform 10 rounds of a 250m row with a 1 min rest b/w rounds

1 male and 1 female will EACH perform 10 rounds of a 500m bike erg with a 1 min rest b/w rounds

SET UP:

The monitors for the rower and bike erg must be set with their respective distances to go to zero each round.  1:00 rest periods must also be set.

Select Workout —> New Workout —> Intervals Distance —> 250m (rower) or 500m (bike erg) —> 1:00 Rest Period.

After the 10th and final round, hit menu to clear the monitor. Then click on memory —> list by date —> hit the button next to the magnifying glass to go into your recently completed workout to see total time to complete the 10 rounds.

TWO SCORES:
Score A: Combined Row times of the male/female pair

Score B: Combined Bike times of the male/female pair

EVENT 1

“250/500”

PART A
250m Row x 10 Rounds
1:00 Rest b/w Rounds

PART B:
500m C2 Bike x 10
1:00 Rest b/w Rounds

1 male and 1 female will EACH perform 10 rounds of a 250m row with a 1 min rest b/w rounds

1 male and 1 female will EACH perform 10 rounds of a 500m bike erg with a 1 min rest b/w rounds

SET UP:

The monitors for the rower and bike erg must be set with their respective distances to go to zero each round.  1:00 rest periods must also be set.

Select Workout —> New Workout —> Intervals Distance —> 250m (rower) or 500m (bike erg) —> 1:00 Rest Period.

After the 10th and final round, hit menu to clear the monitor. Then click on memory —> list by date —> hit the button next to the magnifying glass to go into your recently completed workout to see total time to complete the 10 rounds.

TWO SCORES:
Score A: Combined Row times of the male/female pair

Score B: Combined Bike times of the male/female pair

Buy In: 937m Row

TEN rounds of:

10 Wall Balls (20/14)
10 Russian KB Swings (70/53)
10 Burpees
Cash Out: 937m Row

1 round = 10 WB, 10 RKBS, 10 Burpees

RX: WB (20#/14# - 10'/9'), RKBS (70#/53#)
Scaled: WB (14#/10# - 10'/9') RKBS (53#/36#)

Buy In: 937m Row

TEN rounds of:

10 Wall Balls (20/14)
10 Russian KB Swings (70/53)
10 Burpees
Cash Out: 937m Row

1 round = 10 WB, 10 RKBS, 10 Burpees

RX: WB (20#/14# - 10'/9'), RKBS (70#/53#)
Scaled: WB (14#/10# - 10'/9') RKBS (53#/36#)

Buy In: 937m Row

TEN rounds of:

10 Wall Balls (20/14)
10 Russian KB Swings (70/53)
10 Burpees
Cash Out: 937m Row

1 round = 10 WB, 10 RKBS, 10 Burpees

RX: WB (20#/14# - 10'/9'), RKBS (70#/53#)
Scaled: WB (14#/10# - 10'/9') RKBS (53#/36#)

"PAR 5"

On a 5:00 Clock

20/16 Cal Assault Bike

15/12 Cal Ski

10/8 Cal Assault Bike

5/4 Cal Ski

In time remaining on the 5:00 clock, Max Cal Assault Bike.

*There is one team score for this workout: the total combined calories of the Assault Bike from all 4 athletes.

Guys Cals: 20-15-10-5

Ladies Cals: 16-12-8-4

*Reset the machines back to zero each time. A teammate can do this for you. 

All 4 athletes will need to be together for this 16 minute fun fest.

16:00 AMRAP

At the start of 0:00, and every 2:00 after that, all 4 athletes run 6 50’ shuttle runs. (25’ down, 25’ back = 50' which = 1 shuttle run). 

Once all 4 athletes have completed their shuttle runs, athlete 1 can start skiing for calories while athletes 2, 3, and 4 perform max synchro air squats to med ball. 

At 2:00 mark, everyone stops and performs another 6 shuttle runs. After the shuttle runs, athlete 2 can start skiing for calories while athletes 1, 3, and 4 perform max synchro air squats to med ball. 

Continue to rotate through athletes on the ski until all athletes have completed 2 rounds each on the ski. 

Athletes cannot ski until all 4 athletes have completed the shuttle runs. 

Synchro Squats to Med Ball- all athletes must touch ball at the same time. There is no requirement for the top of the squats to be synchro, just at the bottom (on the ball).

There is one score for this event: Total air squats + calories on the ski.