Conditioning
In a team of 3, complete 4 rounds for time
- 400m Run together
then, 2 people working at a time
- 45-60 Calorie Row
- 45-60 Calorie Bike
then complete
- 30 Synchronized Sit ups
27:00 time cap
Notes
Today’s conditioning is 4 rounds of running, rowing, biking, and sit ups to be done in a team of 3. The workout begins with everyone running 400m together. When everyone is back from the run, one athlete will begin on the rower , one will begin on the bike and one will rest. The team may rotate however they want and will accumulate 45-60 calories on each machine. Once the calories are complete, all 3 team members will do 30 synchronized sit ups. This pattern will continue for 4 total rounds. Your score is the time to complete all work or the number of rounds and reps completed under the 27-minute time cap.
The runs should take no longer than 2:30. Adjust the distance accordingly.
The calories should take no longer than 3:30 to complete. Adjust the target number of calories accordingly.
For the sit up to be synchronized, all athletes must have their shoulders on the ground at the same time and all athletes must reach the upright position at the same time.