4 Intervals as follows:
|
Interval |
Rowing activity, 5 minutes | Tabata activity, 4 minutes |
|
#1
|
Warm-up with technique focus, 50 to 70% intensity | Squats |
|
#2
|
Steady-state aerobic rowing at 75 to 85% | Pull-ups |
|
#3
|
30 sec. light rowing, 4 min. Tabata, 30 sec. light rowing | Sit-ups |
|
#4
|
2 x (1 min at 75-85%, 20 sec. max, 40 sec. light, 30 sec. max) | Push-ups |
Scoring will be Tabata scoring (lowest of reps in any of the work intervals) for each of the calisthenics segments and the calories for rowing segments 2 through 4.
