1/13/22

Deep River Fit – Aerobic Work Class

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A: Metcon (No Measure)

For (no less than) 15 rounds:

Row 30 seconds,

active recovery row (rolling start) 90 seconds

– female target 125 meters on the first round

– male target 140 meters on the first round

* goal: add 1 meter to the meters actually rowed on the previous round

* even when you ‘lose’ keep doing intervals for at least 15 rounds (30 minutes)

Erg monitor instructions:

* menu > select workout > new workout > intervals > int: time > :30 work > 1:30 rest

* ex: you hit 137 meters in your last work interval then your next interval is 138 meters

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