The reason this workout states 70-80%, but then the row says hard effort is because of the time domain and the fact that there's 4 stations which then requires lots of transition. The only "truly hard" movement to the body is the front squat, but everything is considered a static heart position. So with a 30 minute time frame, even if you go hard on the row, you spend the majority of your time in lower heart rate training zones.
Foam Roll- lats & quads
Air Squats X 8-10
Knee Push Ups X 10-12
Lateral Lunge Steps X 10-12
Grab Box & Set Up Empty BB off Rack....
2 Rounds of:
6/4 Push Ups
6 Lateral Box Step Overs
6 Empty Barbell Front Squats (off Rack)
- coach assesses form during the time
Workout @ 70-80% effort:
Every 5 Mins for 30 Mins:
20/16 Calorie Row @ hard effort
15/12 HR Push Ups
12 Lateral Box Jumps/Step Downs @ 20/16"- 24/20"
5 Front Squats @ 185/125-225/155 (off rack)
- rest in the remaining time
- walk from station to station (no score today)