AEROBIC CAPACITY
6 Rounds For Reps:
1:00 Row
1:00 Ski Erg
1:00 Burpees
1:00 Rest
Stimulus: Sustained aerobic effort that’s challenging but repeatable. Athletes should maintain consistent output across all rounds without redlining.
Goal: Keep reps and pacing steady each round with controlled breathing and effective use of the rest.
RPE:
7–8 / 10
Primary Objective:
Build aerobic capacity and efficiency across mixed modalities under fatigue.
Secondary Objective:
Improve pacing, recovery management, and smooth transitions.
MIDLINE
3 Rounds
20m Disc Drag
10 Parallet Pass Throughs
10 DB Side Crunches (L)
10 DB Side Crunches (R)
