3 Rounds For Calories in 34 minutes
2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
Why This Workout Is Easy
Three rounds of 2-minute intervals on different cardio machines with ample rest. Focuses on sustained aerobic effort. Score is total calories.
Training Focus
This workout develops the following fitness attributes:
Endurance (4/10): Three rounds of 2-minute intervals on Air Bike, Row, and SkiErg, each followed by 2 minutes of rest. Total work time is 18 minutes out of 34. Focuses on sustained aerobic effort at a controlled pace, promoting blood flow and active recovery rather than pushing to exhaustion.
Stamina (3/10): Low to moderate demand on muscular stamina. The goal is consistent output on each machine, not max effort that would lead to significant muscular fatigue. The rest periods allow for substantial recovery.
Speed (3/10): Maintaining an efficient and consistent stroke/pedal rate is more important than maximal speed. The focus is on controlled, steady effort.
Flexibility (2/10): Basic mobility for biking, rowing, and skiing mechanics.
Power (2/10): While each stroke/pedal requires some power, the emphasis is on sustained, lower-intensity aerobic power output, not maximal explosive power.
Strength (1/10): Minimal strength required. Focus is on efficient movement on monostructural cardio equipment.
Modality Profile
A pure monostructural workout, consisting of intervals on three different cardio machines.
Similar Workouts to Recovery Day
If you enjoy Recovery Day, you might also like these similar CrossFit WODs:
Griff (85% similar) - For Time
800 meter Run
400 meter Run (backwards)
800 meter Run
400 meter Run (backwards)...
Cardio Complex (85% similar) - For Time
Round 1: 1000m Row, 1 mile Bike, 200 SU
Round 2: 750m Row, 0.8 mile Bike, 150 SU
Round 3: 5...
Outlier Triathlon (85% similar) - For Time
2000/1800 meter Row
1000 meter Run
3000/2700 meter Bike...
Scott Neumann (83% similar) - 2 Rounds for Time
400 meter Run
20 Kettlebell Swings (53/35 lb)
10 Goblet Squats (53/35 lb)
20 Overh...
1LT Derek Hines (83% similar) - For Total Reps (with a Partner)
Buy-In with a Buddy:
50 Push-Ups
50 Sit-Ups
50 Air Squats
Then, EMO...
Officer Darian Jarrot (82% similar) - 6 Rounds for Time
400 meter Run
12 Warrior Sit-Ups
12 Thrusters (95/65 lb)
51 Alternating Jumping Lu...
Assault Pyramid (82% similar) - For Time
3-6-9-12-15-12-9-6-3 Reps each of:
Clean-and-Jerks (135/95 lb)
Burpees
Knees-to-Elbows
Calo...
These WODs similar to Recovery Day share comparable training demands, time domains, and movement patterns.
Training Profile
Attribute
Score
Explanation
Endurance
4/10
Three rounds of 2-minute intervals on Air Bike, Row, and SkiErg, each followed by 2 minutes of rest. Total work time is 18 minutes out of 34. Focuses on sustained aerobic effort at a controlled pace, promoting blood flow and active recovery rather than pushing to exhaustion.
Stamina
3/10
Low to moderate demand on muscular stamina. The goal is consistent output on each machine, not max effort that would lead to significant muscular fatigue. The rest periods allow for substantial recovery.
Strength
1/10
Minimal strength required. Focus is on efficient movement on monostructural cardio equipment.
Flexibility
2/10
Basic mobility for biking, rowing, and skiing mechanics.
Power
2/10
While each stroke/pedal requires some power, the emphasis is on sustained, lower-intensity aerobic power output, not maximal explosive power.
Speed
3/10
Maintaining an efficient and consistent stroke/pedal rate is more important than maximal speed. The focus is on controlled, steady effort.