CARDIO TWELVE

250m ski

10 burpees

90 seconds rest

x 10

Kit needed:

Ski erg

Standards:

Ski 250m then perform 10 burpees straight away. Rest for exactly 90 seconds then repeat nine more times.

Tips:

Find a strong quick pace and try maintain it throughout. Notice how long the 250m takes in the first few rounds and try keep the same time when you get to rounds 8, 9 and 10. Remember that when there is allocated rest - you better earn it!

Scales:

If you don’t have access to a ski you can do it on a rower or treadmill. Alternatively you can choose a calorie target on a bike (I would reccomend 10)

You can do a 150m ski if you need to reduce the distance.

You can do less rounds eg 5