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  • September 20, 2026
    by Matt Pedri

    Workout of the Day

    5 rounds for max reps and calories:
    90s of rowing
    1 minute of two arm devil press
    30s of bike
    90s of rest

    If class is large, rowers can be shared. One group will start 90 seconds behind the first group so that everyone follows the same order of the workout. You’ll be working for 3 different intervals today, which should force you to adjust your pace at each station. Settle in on the rower to a sustainable pace, after 90 seconds transition quickly to the devil press and try to keep moving for as much of the minute as possible. When you get to the bike, hop on and get moving! You will only have 30 seconds on the bike, so it should be treated more like a sprint, especially with 90 seconds of rest coming after it.

    standard: 40/25 lb
    rx: 50/35 lb
    sport: 65/45 lb

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