Workout Of The Week

Workout Wednesday is back with another great workout of the week! This workout format is one that has been used with a variety of movements and it’s effective every time! Today’s is all about our cardio machines. It’s equal parts pacing, mental stamina, and the pure desire to hold on!


Death By Calorie
With a continuously running clock do one calorie the first minute, two calories the second minute, three calories the third minute… continuing as long as you are able.

*Your choice of Rower, BikeErg, or SkiErg

This is an EMOM. Every minute on the minute, we’re going to do the prescribed number of calories. 1 in the 1st minute, 2 in the 2nd minute, 10 in the 10th, 15 in the 15th… continuing to increase until we can no longer complete the prescribed number of calories in the minute. When you complete your calories, you can rest until the minute ends and the next begins!

This leads to a very tame start. A calorie or two will take less than 10 seconds, so you get to rest most of the minute. As we continue, we have more and more work to complete, and less and less time to rest. That’s when things get interesting! At some point, we’ll finish our calories in 58 seconds and the next minute will begin 2 seconds later! That next minute will be a fight to finish… and very likely will be our last. How long can you hold on??

Our workout is a simple one to scale today, it all comes down to what you have access to. Any cardio machine will do the trick; if it’s not a Concept 2 Erg, it can be a fan bike or a treadmill. If you don’t have access to equipment, you can do shuttle runs or burpees… it’ll do the trick!

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