For time
100 cal row
100 cal ski
100 cal AB
17:48
4:54
5:52 (on ski)
And whatever that translates on the bike
With the last 15-18 cals on the rower I kind of pushed it a little harder to finish, set a goal to not dip under 1200 and I started creeping towards the majority of the time around upper 1200 – 1300. The finally push kind of set up the first minute of the ski to be a “throwaway minute”. I made a quick transition to the ski and goal was just to move until I could get my “sea/ski” legs under me. Goal here was to stay about 1000 cal/hr and was fairly successful for majority. Same here as the row when I started getting close I wanted to push to finish. This left the first minute on the bike a little bit of a throw away as well. It took me a little longer to get up to speed and settle in to 300+ watts. With about 22 calories left I started pushing the wattage in the 400’s and then I started pushing them into the 500’s. As soon as I got done I felt I could’ve started pushing the bike pace a little bit sooner. That is my only regret in this piece.
(warm up really thoroughly for this, get nice and sweaty and spend some time at your target paces on each machine)
Getting nice and sweaty in this humidity is pretty easy
+
Strict toes to bar x 4-5 into hanging L-sit ALAP
4 and around 8-9 with good quality active position
GHD hip extensions x 8-10 into GHD sorenson hold ALAP
30 and 25 – sorenson always make me a little dizzy
Overarching side plank press ups x 8-10 into start plank ALAP
Couldn’t see clock here so just pushed it and didn’t have much time getting to this point
2 times through, rest as needed