OtherCardioBenchmark16:00
Rinse ‘N’ Repeat
Monostructural
Solo
Workout Details
Other
16:00
Every 2 Minutes for 16 Minutes:
50 ftSwim
8 calSki Erg
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
Coaching Tips
Strategy
- 1Pace the swim to maintain consistency across all rounds; avoid going too fast in the early rounds.
- 2For the Ski Erg, focus on maintaining a rhythmic pull to conserve energy, especially as calories increase in later rounds.
- 3Plan your transition time between the swim and Ski Erg to optimize results; keep it under 10 seconds if possible.
- 4During rounds 7 and 8, aim to maintain a steady output on the Ski Erg to maximize calorie burn.
Safety Considerations
Technical Focus
Ensure proper breathing technique while swimming to avoid fatigue.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Light Swim - 2 min(Focus on technique and breathing.)
Mobility:
- 5 each side Shoulder Stretch - 30 sec(Stretch out shoulders and upper back.)
- 5 each side Hip Flexor Stretch - 30 sec(Target hip flexors for swimming efficiency.)
Activation:
2 rounds- 10 Dynamic Jumping Jacks - 30 sec(Increase heart rate and prepare for cardio.)
- 10 Kettlebell Swings (light) - 30 sec(Activate shoulders and hips in preparation for movements.)
Scaling Options
Intermediate
Reduce calories on Ski Erg and modify swim distance.
- 1
ski
Reduce Ski Erg to 6 calories.
- 2
swim
Swim 35-yards instead of 50.
Scaled
Lower distance and calories further for beginners.
- 1
ski
Reduce Ski Erg to 4 calories.
- 2
swim
Swim 25-yards instead of 50.