OtherCardioBenchmark75:00
Richards
5 Rounds for Total Calories
Monostructural
Solo
Workout Details
Other
75:00
5 Rounds for Total Calories in 75 Minutes:
200 mRun
5 minSkiErg
for calories
5 minRow
for calories
3 minRest
Coaching Tips
Strategy
- 1Pace yourself throughout the running and rowing components; aim to maintain a consistent effort rather than sprinting and burning out early.
- 2During each ski and row, focus on your stroke efficiency to maximize calorie output while minimising fatigue. Aim for smooth, powerful pulls rather than quick, inefficient ones.
- 3Use the rest periods wisely by ensuring you hydrate and catch your breath for the next round; don't sit down to prevent stiffness.
- 4If you're feeling fatigued as you progress, consider breaking your ski and row durations into smaller sets, such as two minutes of work followed by a brief rest.
- 5Maintain proper posture while skiing and rowing; keep your back straight and engage your core to protect your lower back.
Safety Considerations
Technical Focus
Watch for poor running form and overextension during skiing/rowing.
Recommended Warm-Up
General Warm-Up:
- 200m Jog(Easy pace)
- Dynamic Stretches - 2 min(Include leg swings, arm circles.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- Shoulder Stretch - 1 min
Activation:
2 rounds- 10 Air Squats
- 10 each arm Single-Arm Row with Light Weight(Focus on form.)
Scaling Options
Intermediate
Reduce distance for running and time on ski/row.
- 1
runs
150m Run
- 2
ski ergs
4 Minute Calorie Ski Erg
- 3
rows
4 Minute Calorie Row
Scaled
Further reduce distance and time for ski/row.
- 1
runs
100m Run
- 2
ski ergs
3 Minute Calorie Ski Erg
- 3
rows
3 Minute Calorie Row