Difficulty level: 3/10
Special notes: This one is straight forward and to the point. Focus on consistency. If you have been following the workouts, then you know that consistency is something that we really dwell on. We want to consistent on this cardio only workout, but we also want to consistently get better. Each of the rounds should be within 3-5 seconds of each other. The pace on the 800-meter section should be faster then your 2000 meter pace. The 200-meter section should pretty be much an all-out sprint.
Weight: body weight.
Goal: 20 mins or less
Substitute: run same distance and rest cycle if you don’t have a rower.
Difficulty level: 3/10
Special notes: The team version is a little different each person should be rowing 8 times a piece for a total of 16 rounds between two people. One person completes the round while the other rests. The pace for the 400-meter section needs to be fast but not all out. The 100 meter section is all out. Try and make each round with in 3-5 seconds of each other.
Weight: body weight
Goal: under 35 mins for both partners.
Substitute: run same distance and rest cycle if you don’t have a rower.
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