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Old 4th Ward

Pure Conditioning

July 30, 2019

Pure Conditioning


:30 Sec ALL OUT SPRINT :90 sec of rest and repeat 15 x = 30 min

If we have 16 ppl or less in class, campers will alternate sprints between a :30 sec Bike Sprint and a :30 sec Row Sprint. If we have more than 16, then they will choose between bike or row (we can accomodate 8 on bikes and 16 on ergs) and stick with one through all 15 RNDS. 



ERG: R:(1:30/1:40) W:(1:45/1:55) B:(1:55/2:05)

Bike: R:(700 Watts/600 Watts) W:(500 Watts/400 Watts) B:(350 Watts/250 Watts)

  • Bike Monitors Just Bike, make sure they see their cal numbers right at :30 Sec so no roll over.
  • Make sure they hit Stop/Reset twice to reset monitor for partner.
  • ERGS Monitors Just Row, make sure they see their meter numbers right at :30 Sec so no roll over.



July 30, 2019
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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