This steady pace conditioning workout is all about building aerobic endurance. You’ll be kicking things off with a 500 m row, followed by burpees, squats and kettlebell swings and another row, before heading back down the other side of the pyramid. It’s tough and long, but great for building aerobic fitness.

Workout Details

This workout is simple. The goal is to complete the work “for time” or essentially, as fast as possible, with good form.

This workout is on the longer side, so don’t go all out! The goal is a consistent, steady pace. Choose a pace that’s a little uncomfortable but maintainable throughout. If you had to talk, you should be able to get out a couple words but not be able to have a full-on conversation.

Complete the following “for time”, or as fast as possible:

  • 500 m row
  • 30 burpees
  • 60 kettlebell swings
  • 90 air squats
  • 1 k row
  • 90 air squats
  • 60 kettlebell swings
  • 30 burpees
  • 500 m row

Workout Tips

  • A good goal is to complete the 500 m rows in 2 minutes or less and the 1 k row in 4 minutes or less. For beginners, aim for 2:30 on the 500 m row and 5 minutes on the 1 k row. Again, you could get a couple words out if needed but would not be able to talk in sentences.
  • The burpees should be performed at a steady pace for all 30 reps.
  • For the kettlebell swings (eye height only, not overhead), ladies can use a 16 kg kettlebell and men a 24 kg kettlebell. Advanced level athletes can aim to complete them in 2 sets of 30, beginners can aim for 4 sets of 15. Keep the rest to a minimum.
  • The air squats should be performed at a consistent, steady pace for all 90 reps. Take quick breaks if needed.
  • If you don’t have a rowing machine, run on a treadmill or outside.

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Workout instructions for a steady pace conditioning workout.