Workout of the Day
On a 4 minute clock complete:
- 400m run
- Max chest-to-bar pull ups
Rest 2 minutes.
Then, on a 4 minute clock complete:
- 1000/800m bike
- Max burpees
Rest 2 minutes and repeat.
WOD Notes: Today is the first time we’re using our new Concept 2 bikes in a workout! In classes of more than 7 people you’ll share a bike with your neighbor. That means some athletes will start with the run-C2B interval and others will start with the bike-burpee interval. You’ll record 2 scores: total C2B pull ups and total burpees.
What’s the Concept 2 BikeErg all about? Cycling engages similar major muscle groups used in rowing: the quadriceps, glutes and hamstrings. Similar to rowing, it is low-impact and a great cardiovascular work out. The distances covered on the BikeErg are approximately twice the distances on the rower, so a 1000m bike is roughly equivalent to a 500m row. To help you compare across machines, Concept 2 calculates the “pace” on the BikeErg per 1000m, so 1:50 pace while rowing is roughly equivalent to a 1:50 on the BikeErg.
Community Notes: Happy birthday Sage, Stacy Hall, and Arvind!