AF WEEK 22, Bonus workout, Engine

CONDITIONING:
“Koneralli”
E4MOM x9: 21-15-9 cal Machines
(A+B+C+A+B+C+A+B+C, 36min total)

A: 21cal Row + 15cal Ski + 9cal Bike
B: 21cal Ski + 15cal Bike + 21cal Row
C: 21cal Bike + 15cal Row +9cal Ski

Alternate the order of the machines
each round.
Overall RPE 4.
Target: all rounds within 10sec. Can
you go sub 2:30 each interval?
To hit sub 2:30 you must push the
machines hard and keep the
transitions fast. This can be done with
RPE 3-4 if wanted by scaling the rep
scheme lower.

Scaling: use a rep scheme of 18-13-7
or 15-12-9 or 12-9-6