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Today’s Workout is the Strength of Push Press.. you can choose to do the endurance workout “Wild Card” instead.

Wild Card is a 30 min workout so doing both will most likely not be doable in an hour class, if you do choose to both please try to keep in mind when class is over and when coaches need to leave.


This is a 30:00 workout (total).

Category: Threshold

Goal: Today we will shoot for 6:00-8:00 rounds. This will leave between 2:00-4:00 of rest in between rounds.

We are pushing the threshold today! This is not a sprint, but it is also not a pacer. We will dig a little deeper on the machines and use the runs to “recover”.

Flow: R1 starts at 0:00 | R2 starts at 10:00 | R3 starts at 20:00

Score: Log times for all three rounds. The score is the sum total of all three rounds.


30/24 calories on the Rower should take ~1:30-2:30


A 200m Run should take :50-1:30


30/24 calories on the Bike should take ~1:30-2:30


Although we may not want to, we can push harder on the machines! Today

“Push harder” can mean 50-100 cals/hour higher than what you are used to. This is a pace that isn’t comfortable.

In the same breath, this isn’t a sprint. We have to leave some in the tank to finish fast.

Recover on the run. Pushing harder on the run will have little return relative to calories on the machines.

Every time you start on a machine, go hard for :10 and settle into your pace.

Pacing suggestions:

Bike: 250+ Watts (female) / 350+ Watts (male)

Rower: 800+ Cals per Hour (female) / 1000+ Cals per Hour (male)

And….breathe 🙂



Push Press – No set time. Rest as needed between sets

5: Push Press

4: Push Press

3: Push Press

2: Push Press

1: Push Press


“Wild Card” (3 Rounds for time)


On the 10:00 x 3 Rounds:

30/24 Calorie Row

200 Meter Run

30/24 Calorie Assault Bike

200 Meter Run