5 x 3 min on 3 min rest

5 Burpee
10 wall balls
10/15 cal Row
- continue where you left off
- score is only full rounds
(30 min)

Goal & Intensity
- To build steady pacing and endurance so you can repeat the same amount of work without your performance breaking down.
-This is an aerobic grind — not an all-out sprint.
-Find a sustainable rhythm you can hold for all five intervals (RPE 8).
-Use the first round as your gauge — if you’re wiped out, you started too fast. The aim is for your last round to look almost identical to your first.
RPE: Around 8 – hard but controlled effort where you’re breathing heavy, yet ready to move again when the rest ends.
Why: This workout builds work capacity, heart rate control, and recovery efficiency, helping you stay consistent and composed in longer workouts.