Engine Monster

Warm Up: 600m @ light to moderate pace 300m @ moderate pace into.. 6 x 80m Strides R: full recovery between strides (Rest no more than 4:00 minutes) Main 5 Sets: 500m @ Moderate pace 45 sec walk 300m @ Faster pace 30 sec walk 200m @ Fastest pace 2:00 minute walk with vest back on, on the final minute of rest. Primary Objective: Hold 5k pace or faster for all intervals Secondary Objective: Descend interval times from the 500 to the 200m Stimulus: V02 Max / Aerobic Power RPE: 8/10

3 Rounds 1:00 minute Bike, increasing intensity each set 5 Inchworm Push-Ups 5/5 Worlds Greatest Stretch 8 Step-Down Box Jumps

4 Sets, for Intervals 30/24 Cal Echo Bike 10 Burpee Box Jump Overs 24/20'' 20/16 Cal Echo Bike 10 Burpee Box Jump Overs 24/20'' 10/8 Cal Echo Bike Rest 90 seconds between intervals Score: Average time across all working sets Primary Objective: Best possible time Secondary Objective: Save some energy for the back half of each set. Learn to accelerate through this workout. Goal: Keep the entirety of this workout at a strong sustained pace. Do not sprint the first round Intended RPE: 8/10 Stimulus: Lactic Threshold

Ski Erg

1000, 400, 1000, 400, 1000, 400, 1000, 400

Warm Up: 3 Sets, For Quality: 50 freestyle with paddles 100 Kickboard with fins Rest as needed between sets. Main: 3 Sets: 300m freestyle w/fins into: (rest :30sec) 3x 50 perfect 50's on the minute or on the 70 seconds (no fins) Cool Down: 100 freestyle Practice reaching for each stroke and also keeping hips high above the water. This session should be relatively manageable and the intended RPE is 7/10.

Every 8:00 minutes, 5 sets, complete the following: 600/500m Row 1000m Run Recovery Bike Erg until the 8:00 minute/ new set begins. The goal today is to maintain Zone 2 Steady state intensity and just work at a controlled steady pace. The Bike Erg recovery should be just that and we will cruise into the next interval Stimulus: Aerobic Threshold RPE 6/10

3 Rounds, 20/15 Cal Ski 21/16 Cal BikeErg 22/17 Cal Row 30 seconds rest between rounds Rest 3:00 minutes 3 Rounds, 21/16 Cal Ski 22/17 Cal BikeErg 23/18 Cal Row 40 seconds rest between rounds Rest 3:00 minutes 3 Rounds, 22/17 Cal Ski 23/18 Cal BikeErg 24/19 Cal Row 60 seconds rest between rounds The goal is to complete each station within a minute "EMOM" so please select the right scaling option for yourself. Prior to starting the workout, have the calories pre set in the machine. You may need a spotter to keep the monitor turned on while you start. Primary Objective: Complete workout as written Secondary Objective: Complete each station under 1 minute RPE: 8-9/10 Intended Stimulus: Engine/power output