"Life is too short to waste. Dreams are fulfilled only through action, not through endless planning to take action."

~ David J. Schwartz

Here is a handy rowing machine (ergometer) score calculator:



Repeat this circuit three times with no rest. Push hard; make each set a worthy effort. Use your judgement on the reps. Great athletes will make each set a challenge and execute the movements with great control and technique.

Max heart rates are readily available here. For you fighters, this is a fight.

Bike a fast mile


Back extension

Max set of pull-ups

Bench press @ body weight

Upright row @ 1/3 body weight