*Can Sub Equivalent Ski Erg Calories for the Row and sub 13/10 Cal Assault Bike or 14/11 Bike Erg for the Echo Bike
Goals / Stimulus / Objectives
Goal: 30+ Double Unders / Set
Primary Objective: Maximize total Double Unders across all 8 intervals. Complete the Echo Bike, Run, and Row quickly yet sustainably, leaving ample time to accumulate reps on the rope.
Secondary Objective: Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique on both machines and Double Unders.
Stimulus: A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.
RPE: ~8/10 Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.
Approach each interval with a plan: know the pacing you can hold on each machine and what Double Under set you’re aiming for. Use the 1-minute rest to reset, control breathing, and stay mentally focused. Consistency is key—strive to maintain or improve performance each round.
