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“Tri Sprint Intervals V1” (5 Rounds for reps)

“Tri Sprint Intervals V1”

5 Rounds:


30/20 Calorie Row

30/20 Calorie Bike

Max Shuttle Runs [10 Meters]

Each 10m = 1 rep

Rest 4 Minutes Between Rounds

RX+-Same as RX

RX-As Written

50-59-20/15 Cals

60+-15/12 Cals, Dont need to touch ground for Runs

Basics-3 AMRAP 15/12 cals

Dont need to touch ground for Runs

For Saturdays during the Open, we’ll complete a different version of these Tri Sprint Intervals

Today is the first version, with the order going row-bike-shuttles

In the coming weeks, the order will change

With a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals

In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs

Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds


Every time one foot or part of the body touches beyond the cone, count 1 rep

We want at least 30 seconds at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3:30


If you’re short on bikes and/or rowers, stagger athletes on opposite 4-minute windows