🔥 July Challenge is here! Programmed by Brock Sampson from Robox, this one brings the heat with a mix of intervals + functional movements: ⏱️ 2:00 / 3:00 / 0:40 💪 Functional work ⏱️ 1:00 / 2:00 / 3:00 / 0:40 💪 Functional work ⏱️ 1:00 / 2:00 / 0:40 💪 Functional work ⏱️ 3:00 / 0:30 🛑 Rest: 3:30 between rounds 📷 👥 LIVE WORKOUT with HQ Join us on the live row July 10th 5:45PM EST Zoom Link Opens - 5:30 PM EST https://us06web.zoom.us/j/82113650461?pwd=uKr8xQtWsEWM0LaiLPyzpxSP4CfaYa.1 ****** ****** ****** 🚨 Want more from Brock? Check out his memberships: 🔗 Robox Basic 🔗 Team Robox 🏁 And get ready — Robox Races are coming January 2026! 🔗 Preview the races: https://www.erg.zone/discover?source=robox The Cyprian samples rowing in Heart Rate Bands UT1 and short bursts of AN. As a small group, the Defined Rests include functional work using Renegade Rows to Standing Single-Arm Dumbbell Push Press. This is a Medium to High Interval Intensity Training ranging from the 75-95% of the 500m baseline (approximate of MHR). We 'exhaust the engine' with a final sprint before cool-down. 'Oxygen Utilization 1' (UT1) = Heavy aerobic work using more oxygen (70-80% MHR) 'Anaerobic (without oxygen)' (AN) = Accustoming the body to work without oxygen (95-100% + MHR) “The Norwegian three-masted barque Cyprian was en route from Glasgow to Aarhus with a cargo of coal in October 1905. North of Terschelling, the ship became so leaky during a heavy storm that the crew was forced to run the ship around. Near Midsland they saw that there were many people with horses and carts on the beach. They were busy salvaging a huge amount of washed up wood, deck cargo from a number of ships that had run into trouble off Terschelling."~ Wrakkenmuseum Terschelling