Friday July 3rd

WE ARE OPEN TOMORROW- CLOSED SUNDAY 
General Warm-Up
200m Run
1:00 Bike
1:00 Row

10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch

2 x
10 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike

Primer
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45

Use this to confirm run pacing and machine output before "Silver Surfer" begins.

Conditioning
"Silver Surfer"
For Max Calories
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie Bike

Rest 1:00

3:00 AMRAP
400m Run
- Max Calorie Row

Rest 1:00

Score = Total Calories

[Silver Surfer: Levels]

Level 2:
Same format and distances
Goal: 15/11+ Cals per Set

Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set

Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set

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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 18/14+ Cals per Set
Stimulus: Lactate Threshold
RPE: 8.5/10

Primary Objective: Maintain a fast, repeatable 400m run pace across all four sets, arriving at the machine with enough output remaining to push max calories for the time left on the clock.

Secondary Objective: Accumulate total calories by keeping machine effort high and transitions from the run to the bike or rower immediate and decisive every set.

Workout Strategy

This workout is built off the PRVN Engine Test progression, and the intent is simple: run fast, get on the machine, and push hard for whatever time remains. The 3:00 window goes quickly. A well-paced 400m should land athletes at the machine with somewhere between 45 and 75 seconds remaining, depending on the athlete and the day. That window is where the score is made. Do not chase the first set. The athletes who go out on a PR run pace in set one will be crawling onto the rower in set two and watching their calorie counts drop every round. Find a pace that is hard but sustainable across all eight sets, and hold it. On the machine, give everything you have left. Stand up out of the saddle on the bike if you need to, drive the catch on the rower, and stay aggressive until the 3:00 beeps. The 1:00 rest is short; use it to breathe, reset, and get to your station early.

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