Workout of the week: KNOWLES


KNOWLES consists of 2 parts that you should complete one after another. Between part a) and part b) you have 3 minutes rest.

Part a) is 3 rounds of 1 minute work (SkiErg, Rowing, and Running) followed by 30 seconds rest. Try to maintain the same pace throughout all rounds. Breathing is key! Try to recover as good as possible during the short rest of 30 seconds. After this part, rest for 3 minutes. 

Part b) consists of 5 rounds of 10 Burpees, 10 Box Jumps and 10 Wall Balls. Try to go as fast as possible with little rest in between exercises and rounds. The time cap for  part b) is 20 minutes.

Scaling: You can scale KNOWLES by increasing the rest times in part a) from 30 to 60 seconds and by decreasing part b) from 5 to 3 rounds.