9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Adapted this to the assault bike while quarantined at home.
Record total distance and calories.

9.6 kilometers
187 calories
Front: 5.3km & 99 cals
Back: 4.3km & 88 cals