Reggie Fasa’s Workout of the Week

Today’s workout is programmed by Reggie Fasa, the multiple-time Semifinals qualifier from the United Kingdom. In 2023, Fasa was forced to withdraw from the European Semifinal due to a pec injury, but in 2022 he placed 10th at the Strength in Depth Semifinal and 13th the year prior at the Lowlands Throwdown.

Reggie Fasa

10 Rounds
AMRAP 4
40/32 Cal Row
AMRAP Cal Bike Erg in remaining time

– Rest 1 minute between rounds –

Score is total calories accumulated on the Bike Erg over the 10 rounds

Scaling tips: This is a simple and straightforward workout, but might be a lot for beginners or deconditioned athletes. The workout can be adjusted by setting a goal of completing fewer round (5 rounds might be a good starting point), or limiting the amount of calories to be rowed before transitioning to the bike.

Advice from Reggie: “You should have at least 90 seconds on the bike each round. Be aware you have a minute’s rest between each 4-minute interval, but with this being a muscular endurance workout, the rest will go by very quickly so try not to sit or lie down as this will increase the build-up of lactate in your muscles and make the next interval harder.”

“My Score was 545 Calories. ;)” 

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