3 Sets: For Quality
200m Run / 1:00 Bike / 1:00 Row*
10 Knee Hug + Lunge and Twist
8/8 Inverted Hamstring Stretch
10 Standing Calf Raise with 2 sec Iso Hold at top
*Each Set Switch on either the bike, run, or row
“Only Diesel”
3 Sets: For Max Calories
3:00 AMRAP
400m Run
Max Calorie Bike
Rest 1:30 –
3:00 AMRAP
400m Run
Max Calorie Row
Rest 1:30 –
***Each round is 9 minutes including the rest and you are repeating that 3 times
Level 2:
As prescribed
Level 1:
300m Run
Masters 55+:
As prescribed
Goals: 15-18 Calories on Echo for Men and 11-13 Calories for Women, on the Rower we would expect closer to 16-20 calories for men and 13-16 calories for women.
Stimulus: Aerobic Power / Repeatable Intensity
RPE: 8.5/10
Primary Objective: Hold strong, consistent pacing on the 400m run to allow for max calorie output
Secondary Objective: Sustain max effort in the final :45–1:15 of each machine effort
Workout Strategy:
“Only Diesel” is all about finding your aerobic gear and holding it. The 400m run should take ~1:30–2:00, giving athletes a short window (~1:00–1:30) to accumulate as many calories as possible on the machine.
The goal is to push the run while still being ready to push the machines. Start the machine strong, but don’t burn out in the first :30—gradually build effort so the final :30 is your peak calorie window. This teaches pacing discipline under a tight, repeatable format.
Expect heart rate to build across sets, so definitely look to control the run, stay tight on transitions, and hit the gas on the machine.
Movement Modifications:
Bike/Row: Can have any machine as a max cal finisher as its the run pacing and aerobic effort we are after.
Run: Direct Sub is 900/850 Bike Erg or Scale run to 300m to ensure that you get it done in under 2:00