The Iron Lung

Every 1:30 x10 Rounds:

10/8 Calorie Bike
11 Calorie Row (+1 each round)

(If you fail start back over at round 1 row volume)

WODprep Strategy Top Tips:

Warm-up (5-7 minutes): The entire warmup can be dialing in paces on the machines. Start at an easy pace for 2-3 minutes on each to get the body warm. 

Stimulus: Aerobic Power and Repeatability. 

Strategy: Todays workout is great for developing a good sense of pace, and work requirements to finish at certain times. Know that the bike pace will have to slowly increase to match the increasing amount of row calories, but you will need to learn what is a sustainable increase, otherwise, you’ll start back at the first interval. 

• Pacing- With a ladder build like we have today, dialing in your pace from the get-go will be important. Note that if you are unable to hit the paces in the interval, you’ll start over from the first interval. Get into your paces quickly, even if that means over-pacing slightly, and then settle in to allow for the machine to get counting calories quickly. 

Want to improve your Rowing technique? Check out the video below:

Want more workouts like this?

Check out our Online Programming for Competitive Athletes.
WODprep Competitor Track.

If you are looking to get your own tailored individual programming to help better achieve  your goals, schedule your free 1:1 call with Dr. CJ, but hurry, spots are limited!!
WODprep 1:1 Coaching

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