M f01eea54 1df0 42c5 81ea 94ba584a4087
duration 20 Min
calories 189 Calories
reviews 100% (9)
  Start 7 days free
3-2-1 Staircase Interval Crusher
Interval Row w/ Duncan Kennedy
2 rounds of 1', 2,', 3' minute interval pieces with various stroke rates that will get your heart rate up and help build your VO2max lung capacity. Great for building power endurance, and getting the body pumped!


  • Rowing machine 2x
    Rowing Machine

At a glance

All sets will be done on the rowing machine.
2 rounds of
1' minute on, 1' min paddle
2' minute, 1' min paddle
3' minute, 1' min paddle


John S.
I’ll be back..forgot I have an appointment 🤷🏼‍♂️