Intervals Workout
1 round = 40s on / 1min 20s off
2 round = 50s on / 1 min 10s off
3 round = 1 min on / 1min off
a. assault bike or rowing
b. 10 db snatches + amrap of box jumps
c. 20sec of max DU + amrap of burpees
d. shuttle run 10+10m
REST 1 "EXTRA" MINUTE AFTER FULL ROUND. SO ONCE A,B,C,D IS DONE RESTING TIME IS 2MIN+ BEFORE STARTING NEW ROUND.
WORK CAPACITY ABOUT 85-95% OF YOUR MAX EFFORT.
TOTAL TIME FOR THIS WOD IS 27 MINUTES (1 round is 9 min with extra rest minute). TAKE A GOOD WARM UP SO YOU ARE READY TO GO "HARD" WHEN ITS ABOUT TIME!
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