Erg: back to the basics! Form = intensity and efficiency.

“Jason Voorhees” 25minute cap

1000m row

20 Hang cleans(135/95)

50 dubs(100 singles)

750m row

15 Hang cleans

40 dubs(80 singles)

500m row

10 Hang cleans

30 dubs(60 singles)

250m row

5 hang cleans

20 dubs(40 singles)

*Not enough rowers? Not a problem! 1000m row = just about the equivalent time of 50 cals on the bike. 750m row = 38 cals. 500m row =25 cals and 250m row = 13.

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