RowErg & BikeErg

6 Sets of: 2:00 ON // 2:00 OFF of: 25/20 Calories on Rower* Max Calories on Bike Erg with Time Remaining

Alternate the pairing each round.

Round 1 is 25/20 Cal Row, Max Bike Erg Round 2 is 25/20 Cal Bike Erg, Max Row Round 3 is 25/20 Cal Row, Max Bike Erg Etc

Notes: If you don't have a bike erg you can sub for an assault bike!

Score is your calories each set!

2 Sets of: 4:00 Tabata on Row 4:00 Tabata on Bike Erg Rest 4:00 Between Sets

"Tabata" is :20s of Work and :10s of Rest. So you will perform this for 4:00 on the Row (8 total sets of :20 work) and then move immediately into another 4:00 tabata on the Bike Erg. You will move to the bike in the :10s of rest after the final work interval on the row.

Notes: You will rest 4:00 after finishing the 4:00 Tabata on the row and then 4:00 Tabata on the Bike.

Score - you will score each 4:00 tabata, so you should have 4 different scores. Your score for each tabata is your LOWEST amount of calories accomplished in :20 of work. So you want to pace this. Don't go out super super hard and you blow up and your score is super low. You want to essentially maximize the lowest calorie count per :20 work.

5 Sets: 35/28 Calorie Bike Erg 35/28 Calorie Row 2:00 Rest Between Sets

Notes: This is a go hard and hold on workout. You will probably change up how you row since your legs will be gassed, and you will use more arms than you are used too, this is expected!

Score is your SLOWEST round

0:00-6:00 20/15x Cal Bike 1000/900m Row *Rest with remaining time

6:00-12:00 25/20x Cal Bike 850/775m Row *Rest with remaining time

12:00-18:00 30/25x Cal Bike 700/625m Row *Rest with remaining time

18:00-24:00 35/30x Cal Bike 500/450m Row *Rest with remaining time

Score is times to complete each of the 4 different efforts.

Every 4:00 x 4 Rounds (16:00 Total Time): 500/450m Row Sprint *Rest with remaining time

...into...

Every 4:00 x 4 Rounds (16:00 Total Time): 50/40x Cal Bike Erg *Rest with remaining time

Notes: Aim for a minimum 90 Sec Rest for each effort.

Score is times to complete each effort (8 total)

4 Set of:

4:00 ON // 2:00 OFF of: 600/500m Row Max Cal Bike Erg w/ remaining time.

Notes: Goal is 90+ Sec of Bike Erg. Adjust Row distance as needed in order to achieve that. You should be moving at a pretty hard pace for the row.

Score is cals completed for each of the 4 Sets!

4 Sets of: 2:00 ON // 2:00 OFF of: 15/12 Cal Row 15/12 Cal Bike Erg Max Burpee Broad Jumps with Time Remaining*

For Burpee Broad Jumps I want you to have tape or a mark on the floor and I want you to jump from mark to mark. So perform your burpee on one mark on the ground and then jump to the next mark on the ground. Then turn around and perform a burpee on the current mark you are standing on and jump to the next mark. This is a way for standardizing the burpee broad jump.

Distance between Marks: 5' & 4' between marks for Men & Women

Notes: I want you to have at least 30s on the Burpee Broad jumps so if you need to drop the calories of the Row and Bike then please do so to have at least 30s on the BBJs.

Score is number of burpee broad jumps accomplished each set!

4 Sets of: 2:30 ON // 2:30 OFF 21/16 Calorie Bike Erg - Standing @ Damper 10 21/16 Calorie Row Max Burpees Over Rower with time remaining

Notes: The bike and row should be a 95% sprint, you are going hard. Then burpees is just survival. I want you to have at least 40s of time to perform burpees so if you need to drop the cals on the row and bike please do so to ensure 40s of burpee time! I would suggest dropping the row from 21/16 to 18/13.

Score is total amount of burpees across all 4 sets.

4 Rounds For Time of: 500/450m Row 21x Burpee o/ Rower 1000/900m Bike Erg

Score is time to complete all 4 Rounds!

18:00 Alternating EMOM of:

Min 1: 16/14 Calorie Bike Erg Min 2: 16/14 Calorie Row

Min 3: 10x Bar Facing Burpees

Notes: The only rest in this workout is between finishing the specified calories or burpees and before the next minute starts. I want the calories and burpees to take you NO MORE THAN 50 seconds. This will give you 10s to rest and transition to rower, bike, or burpees for the next piece.

Scaling: I'm providing the 16/14 calories as a suggestion, if you need to bump it down to 14/12 to make sure you fit in 50 seconds thats totally fine!!! If you need to bump it up thats also fine! This is dependent upon you!

Score is just completion/comment since we all might be doing different calories per minute. Note how many calories you went with

5 Rounds of: 2:30 ON // 2:30 OFF of: 15/12 Calorie Bike Erg 15/12 Calorie Row* Max Lateral Burpees Over Barbell w/ time remaining

*Every Round add +1 Rower Calorie to your number to do.

Notes: Pace this thing, don't hammer the AAB and then die on the rower and burpees, your score is burpees, goal is to maximize them.

Score = Total Number of Burpees Over Barbell. My number was 114 total

3 Sets of: 5:00 ON // 3:00 OFF of: 50/40 Calorie Bike Erg 30/24 Calorie Row

Max Rep Burpee to 6" Target w/ remaining Time*

*Just Measure a target that is 6" above the top of your reach, could be against a wall, to a pull-up bar, whatever!

Notes: I want you to have at least 60s to perform max burpees. If don’t think you’ll have enough time then let’s droop the Bike Erg cals from 50/40 to instead 45/36.

Score is number of burpees to target completed each set!

Every 6:00 x 4 Rounds (24:00 Total Time): 30/22x Cal Row 30/22x Cal Bike Erg 400/300m Run

*Rest with remaining time

Notes: Aim for 1:30 of Rest each Round. Adjust Run distance to ensure 1:30 of Rest

Score is time to complete each of the 4 rounds!

Notes: Aim to complete each round in 8:00, or less, so that you have at least 2:00 of Rest. Adjust the Run to be less in order to accomplish that. This is a Long aerobic intervals so think 80-85% Effort. Should be hard but smart pacing throughout.

Score is time for each of the 3 separate efforts.

5 Sets of:

2:30 ON // 2:30 OFF of: 500/450m Bike Erg 200m Run Max Cal Row w/ remaining time

Notes: Aim for 30-45 Sec on Rower. Adjust Run distance if needed to accomplish that.

Score is cals completed on the rower for each of the 5 Set!

30:00 AMRAP (Distance) 2,000/1,800m Bike Erg 1,000/900m Row 800m Run

Notes: I want this to be accomplished around a 7 on a 1 to 10 scale. Don’t start out hot. I’d rather you work into this piece and slowly increase round times!

Score is how many rounds and distance you got at the 30:00 mark.

3 Sets of: 400 Meter Run 500/450m Bike Erg

300/250m Row Rest 90s between Sets

After finishing the 3rd Set and resting 90s you will start the next 3 Sets Below. The 3 Sets below have different rest associated with it.

3 Sets of: 200 Meter Run 250/200m Ski 150/100m Row Rest 60s between Sets

After finishing the 3rd Set and resting 60s you will start the next 2 Sets Below. The 2 Sets below have different rest associated with it.

2 Sets of: 800 Meter Run 1,000/900m Bike 500/450m Row Rest 2:00 between Sets

Score is time to complete each of the Sets, there is 8 total.

3 Sets of: 800m Run 2,000/1,800m Bike Erg 400m Run 1,000/900m Row Rest 3:00

Notes: This should be done at a moderately difficult pace, think 85%. I would like all your sets to be within 20-25s of each other!

Score is time to complete each set

6 Rounds For Time: 20/15 Cal Row SPRINT Rest 20 Sec. 20/15 Cal Bike Erg SPRINT Rest 2:00 between Rounds

Notes: You should be PUSHING on these. The rest is short between the row and bike erg, so quickly get up and to the next machine (bike).

Score is just completion. Due to how quickly this piece flows.

3 Sets of:

3:00 Max Calorie Row

1:00 Rest

3:00 Max Calorie Bike Erg

2:00 Rest

Notes: This isn’t a sprint. Instead view these as something hard for 3:00 but sustainable. I would like for all your Row Scores to be within 5 cals of each other, and same concept for the bike erg!

Score is number of calories accomplished for each of the 6 efforts

8 Sets of:

250/200m Row

10/8 Calorie Bike Erg

2:00 Rest Between Sets

Notes: Hammer these sets hard! You should be going as hard as you can on those 10/8 Cal Bike!

Score is times for each set!

Every 5:00 x 4 Rounds 30/25 Calorie Row 40/32 Calorie Bike Erg Max Burpee Box Jump Overs @ 30/24"

Notes: THERE IS NO REST in this workout. You will first accomplish the Row and Bike calories and then with the time remaining you will get as many burpee box jump overs, then once the next 5 min interval hits you will start back at the rower! This is all about pacing!

Box Height is 30/24" for everyone, if that is too tall then scale to 24/20"

Score is total number of BBJO accomplished after the 4 rounds (20:00)

For Time: 150/120 Calorie Row 150/120 Calorie Bike Erg

You can accomplish this HOWEVER you want! You want to Row 50 cals then Bike 50 cals and do that for 3 rounds, thats fine! You want to break it up smaller, thats fine also! I don't care just accomplish it however you want!

Men perform 150 and 150 for Row and Bike Ladies perform 120 and 120 for Row and Bike

Score is time to complete!

Every 5:00 x 5 Rounds (25:00 Total Time): 500/450m Row 40/32 Cal Bike Erg

Notes: You will rest with remaining time in the 5:00! Aim for at least 1:00 of rest! If you know you won’t have that then please drop the Calorie Bike Erg by 5 Calories.

Score is time to complete each of the 5 Rounds.