Workout of the day
Get ready to test your endurance with our “Endurance Extravaganza Monday” workout! This high-energy session will challenge your rowing and running abilities while building cardiovascular strength. Perfect for all fitness levels with scalable options.
The workout of the day consists of:
3 rounds for time of:
- 500 meters Row
- 400 meters Run
- 3 minutes Rest
Scaling
For Beginners:
- 250 meters Row
- 200 meters Run
For Intermediate:
- 400 meters Row
- 300 meters Run
No equipment
For those without a rower:
- 500 meter Bike or 2 minutes of High Knees
For those without a place to run:
- 90 seconds of Jump Rope or 2 minutes of Mountain Climbers
Warmup
- 5 min light jog or brisk walk
- 10 arm circles each direction
- 10 leg swings each direction
- 10 air squats
- 5 inchworms to plank
Cooldown
- 5 min easy jog or walk
- 2 min standing quad stretch each leg
- 2 min calf stretch against wall each leg
- 2 min forward fold
- 2 min child’s pose
