Run:
5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace

3 Min Rest

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  Try to see if you end up getting around the same distance every time.  That is a good gauge for if you are hitting similar paces each round.

Row
5 Rounds

2 Min at a moderate pace
20 Seconds Rest

90 Seconds at a moderate/ but faster pace
15 Seconds Rest

1 Min at a fast pace
10 Seconds rest

30 Seconds at a 98% effort pace

3 Min Rest

Score - Total distance - but DO NOT screw up the paces trying to get a better score.

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  Try to see if you end up getting around the same distance every time.  That is a good gauge for if you are hitting similar paces each round.

Bike
5 Rounds

2 Min at a moderate pace
20 Seconds Rest

90 Seconds at a moderate/ but faster pace
15 Seconds Rest

1 Min at a fast pace
10 Seconds rest

30 Seconds at a 98% effort pace

3 Min Rest

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  Try to see if you end up getting around the same distance every time.  That is a good gauge for if you are hitting similar paces each round.