| ACTIVE
0 – 15.00 MINUTES 1.6KM
ATHLETIC 0.00 – 15:00 MINUTES 1.6 OR 2.5KM
COMPETITIVE FOR TIME: 2.5KM
CARDIO FOR CALORIES 3 X 6 MINUTE AMRAP
ROWER – 7/10 CALS BIKE – 7/10 CALS SKI ERG – 7/10 CALS
2 MINUTE REST AFTER EACH 6 MINUTES AMRAP.
**NOTES: THE RETEST! TIME TO SEE HOW YOUR FITNESS HAS DEVELOPED OVER THE LAST 4 WEEKS. THE TIME FORMAT HAS BEEN SLIGHTLY ALTERED. IF YOU ARE COMPLETING THE RUN IN LESS THAN 10 MINUTES, THEN 5 MINUTES IS OPTIMAL TO ENSURE YOUR RECOVERING WELL BEFORE HITTING YOUR NEXT PIECE. ONCE YOUR 15 MINUTE TIME CAP IS UP IT IS STRAIGHT INTO YOUR GROUPS OF 3 TO FINISH WITH CARDIO FOR CALORIES. REPEATABILITY |
