Capacity Workout:

Tabata Intervals
4-6 sets:
1, 4* Line Facing Burpee
2, 4* Optional Erg/Machine for cal
3, 4* Kettlebell Russian Swing 24/16 kg
4, 4* Shuttle Runs (each length -7.5m is a rep)
5, Rest 2 min

For Each Station you do 4*20 sec on/10 sec off

Tri Erg:

Tabata Intervals:
5 sets:
1, 4* Ski Erg for meters
2, 4* Bike Erg for meters
3, 4* Row for meters
4, 2 min rest

For Each Station you do 4*20 sec on/10 sec off