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STRUCTURE: Athletes will complete 10 Rounds of 250/200 Meter Row and 500/400 Meter Row for time.

STIMULUS: “Ergalicious” is a Interval Pacer workout.

STRATEGY: Athletes should be able to complete 1 Round in 2:30 or faster

SCALING: If needed, athletes should cap each the Row at 1:10 and the Bike at 1:10.

SCORING: Athletes score will be the Time it takes to complete the workout. Athletes should aim to finish in 28-34 Minutes.


-Athletes should work at a maximal maintainable pace

-Let’s remind athletes 1:00 rest is not enough time to completely recover from a full out sprint!

-Athletes need to find a pace that is challenging but they can see themselves working out in round 6


Ergalicious (Time)


10 Rounds For Time:

250/200 Meter Row (or 200m Run)

500/400 Meter Bike (or 200m Run)

Rest 1 Minute Between Rounds

35 min Time Cap

RX+-Same as RX’d

RX-As Written

50-59-As Written

60+-As Written

Basics-As Written