WOD – Mixed Modal Endurance
3 rounds for max meters/cals
Station 1: 2 min max 100m runs- road and back
*:05 transition between stations
Station 2: max ski erg cals
Station 3: max bike cals
Station 4: max row cals
Station 5: 2 min rest
*3 people at each station, rotate through in order listed.
*intensity scaling;
Lvl 6/5: send it- knowing you will fall off pace
Lvl 4/3: consistent pace across all sets ~3-4 runs, 15-25 cals on all machines.
Lvl 2/1: use as active movement day with low intensity and conversational pace.
