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1 minute work intervals are what you need for Wednesday!

This will be the perfect follow up to Tuesday’s double strength circuit.

There is a method to the madness, so make sure to show up and get this one done.

By the way…

We are getting there…


Many of our Training Room people still nee to register for ROW for HOPE on May 15.

This event is one of our largest and will be held at Goodsports USA in Wall.

We hope to get 100 teams lined up to make this the Worlds largest half marathon indoor rowing event.

Be part of history!

Go here to register…

 Check out this video from 2018

Please make sure to remind all of your teammates to do the same.

ALL proceeds will be donated to the JAG fund in memory of Kathy Milkowski.

1 minute WORK intervals…

1 minute of work with a 1 min active recovery for 15 total sets.

Go hard for 1 minute and use active rest for your 1 minute recovery (move your body through space)

Split up the fifteen sets between 3 items of your choice!

Choose from cardio items such as..

  • Ski erg
  • Bike
  • Rower
  • Run
  • Sled
  • Jump ropw

Body weight stuff such as…

  • Skaters
  • Squat thrusts
  • crawling
  • body weight squats
  • freestyle moves

Kettlebell sport or related movements

  • Long cycle
  • Snatch
  • Jerks
  • Swings

Active rest Items can include but are not limited to the following…

  • Your favorite ab moves
  • Rope flow (video if you want to learn)
  • foam rolling (you won’t do this because it’s uncomfortable)
  • Mace swings
  • Bulgarian bag swings
  • light movement or jogging
  • Your favorite dance moves
  • Cartwheel practice
  • Sand dune marching

Here’s a great conditioning workout for you to follow along to at home!

Have a great Wednesday!