5-4-22


WEDNESDAY MAY 4th

ENDURANCE DAY


0:00-6:00

-run, then AMRAP Row for Cals

6:00-8:00 rest


8:00-14:00

-run, then AMRAP Assault Bike for Cals

14:00-16:00 rest


16:00-22:00

-run, then AMRAP Row for Cals

22:00-24:00 rest


24:00-30:00

-run, then AMRAP Assault Bike for Cals


This workout is four six-minute efforts that open with a run, and then you’ll use the remaining time in the six minutes to Row or Bike for Cals, respective to the set you’re on. You’ll do each twice.


The run does NOT count for your score and your score is TOTAL CALS.


The run should take 3-4 minutes, giving you 2-3 minutes on the machine.


Run guidelines:

800m (this will be devastating!)

700m (still… must be a strong runner!)

*600m likely RX distance

500m

400m


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