Workout (36 min)
Every 6:00 × 4 Rounds:
400 m Run (adv) / 300 m (int) / 200 m (beg)
12 Cal Ski Erg
12 Cal Bike
12 Cal Row
12 DB Thrusters (35/25 lb)
Goal: 1:1 work/rest ratio – hit 4–5 min of sustained work.
Scaling Options:
Beginner – 200 m Run • 8 Cal per machine • 8 DB Thrusters
Intermediate – As written
Advanced – Maintain even splits across all intervals
