Row 5 minutes, record meters
Row 5 intervals of 1 minute on/1 minute off, record total meters
Row 10 intervals of 30 seconds on/30 seconds off, record total meters
Row 20 intervals 15 seconds on/15 seconds off, record total meters
Notes:
Rest 5 minutes between intervals
Use the "m" button to recall meters for each interval
Go all out.
Compare results of each effor
10 Dumbell deadlift
15 Toes to Bar
8 Dumbell deadlifts
15 Toes to Bar
6 Dumbell deadlifts
15 Toes to Bar
4 Dumbell deadlifts
15 Toes to Bar
2 Dumbell deadlifts
15 Toes to Bar
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance.
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.
See instructions for last cycle:
slow and deliberate on weights to max load,
rest, all out in matched reps for calisthenics,
rest, all out on cardio. Same each day.
This is a default instruction on this pattern.