Battle Cancer Events are always an excellent day. The teams, supporters, judges, and crew are all giving their all to raise money, push themselves, make new friends, and beat cancer together. Historically, teams of four same-sex or mixed teams have competed in four nine-minute workouts throughout the day.

But Scott Britton and the team are changing things up. The new format for all Battle Cancer CrossFit Challenge events around the world really lives up to the “Challenge” part of the brand name. Teams are now tasked with completing five 10-minute workouts in 2.5 hours, with each 10-minute work followed by 20 minutes of rest before the next workout. The whole kit is on the basic side, like dumbbells, kettlebells, weight plates and sandbags. No barbells, no calisthenics, and no special skills required.

To celebrate the new look, Battle Cancer co-founder Scott Britton created a taster workout challenge exclusively for members of the Men’s Health Squad. You’ll do a 10-minute AMRAP, doing as many reps as you can in that 500m row, dumbbell, and run time. Then take a 10-minute break before repeating this AMRAP, resting again, and finishing with one last try. Watch Scott walk through the moves, then find the workout description below. Much luck.

The workout

10 minutes AMRAP x 3

1) 500m row
Strap yourself into a rowing machine and grab the handles with your torso upright. Keep your head and neck neutral (A). Drive your legs hard and keep your arms straight until your legs are fully extended. Then, lean back slightly and end the pull by pulling your arms into your chest (B). Reverse the movement and repeat.

2) 10 x DB Snatch
Start with a dumbbell on the floor between your legs, then squat down to grab it with your thighs parallel to the floor (A). Drive up through your hips and knees, creating momentum to pull the dumbbell straight up in one motion (B). Finish Overhead in full lockout. Switch hands on each repetition.

3) 400 meter dash
You’re right if you think 400m should be completed at a decent pace, but remember you have to get through three laps of this AMRAP. Focus on lifting your knees high (A) and propelling your arms (B) forward to keep your speed consistent as you begin to tire.

4) 30 x DB Snatch
Start with a dumbbell on the floor between your legs, then squat down to grab it with your thighs parallel to the floor (A). Drive up through your hips and knees, creating momentum to pull the dumbbell straight up in one motion (B). Finish Overhead in full lockout. Switch hands on each repetition.

Rest 10 minutes between each round. 3 rounds of AMRAP in total, keep that in mind.

[UPDATED 11/17 12:20 PM] The Iowa men’s basketball program announced Wednesday night that they signed a fourth player for the 2023-24 recruiting class.

Iowa signed 6’9″, 250-pound, Ladji Dembele (Lah-gee Dem-BELL-eh) to a national memorandum of understanding. Originally from Mali, Dembele moved to Spain at age 13 and the United States at 17 , attends St. Benedict’s Prep in Newark, New Jersey.

Last season, Dembele averaged 16 points and 12 rebounds per game while shooting 52 percent from the field and 36 percent from 3-point range.

Iowa coach Fran McCaffery said, “Ladji’s a great young man… We love his game. He has skills. he can shoot He can run, players we have in this class.”

[ORIGINAL STORY] The Iowa men’s basketball team signed three recruits for the 2023-24 recruiting class. All three are from within two hours of Iowa City, two play for the same high school, and the third has a brother starting on this year’s Hawkeye team.

Let’s start with the largest of the three. Owen Freeman (below) is 6-foot-11 and 225 pounds. He played at Bradley Bourbonnais High School in Bradley, Illinois, but transferred to Moline, Illinois, where one of his Moline High School teammates is also a Hawkeye signee.

Freeman averaged 18.5 points, 12 rebounds, 5 assists and 2 blocks per game with Bradley Bourbonnais last season, where he set a school record for field goal percentage (.682) in a season. He is the 20th power forward in the country by Rivals, according to the University of Iowa’s Sports Information Department.

Here’s what Iowa coach Fran McCaffery said of Freeman: “Owen’s someone we need to get in on right away and help each other out, and I know he can do that.”

The Hawkeyes are also adding a Warden to the team next year. He’s 6-1 and 160-pound Brock Harding (below), also from Moline High School.

Harding is a two-time first-team All-Stater at Moline. During his junior year, he was named Metro Player of the Year in the Quad Cities. He led Moline to 28 wins averaging 19.3 points, 5.6 assists, 3.5 rebounds and 2.8 steals per game.

McCaffery called Harding “a jack of all trades. He can shoot threes. He can shoot pull-ups. He’s fast and a phenomenal passer. He is everywhere and always makes the right decision.”

Iowa’s third signee is Pryce Sandfort (below) of Northwest High School in Waukee, who is 6 feet, 7 inches tall and weighs 190 pounds. His brother Payton, who is also 6-7, is a second starter on this year’s Iowa team.

Pryce Sandfort led the Class 4A in a variety of categories last season in Iowa: points, blocks, field goals made, 3-pointers made, free throws made and defensive rebounds. He was second in 4A in total rebounds. The first-team All-Stater averaged 26.2 points and 10.3 rebounds per game. Sandfort was also a 40.5 percent 3-point shooter and shot over 89 percent at the free throw line.

McCaffery described Sandfort as “a great shooter who can really see the ground.

Freeman, Harding and Sandfort will join the Hawkeye program this fall.

The Iowa men’s basketball 2022-23 (1-0) has its second game of the season Friday night. The Hawkeyes host North Carolina AT&T at 7:01 p.m. at Carver-Hawkeye Arena. The game is available on BTN+.

Next Wednesday, November 16th, Iowa travels to New Jersey for a game against Seton Hall at the Gavitt Tipoff Games. The tip will be at 6:30pm for a nationally televised competition on FS1.

The men’s team finished their fall season towards the end of October. They were happy with their improvement and look forward to the progress they will make during winter training and show in their spring season. With a severely underclass team, the Cardinals put in great performances in their three regattas.

While this is their shorter season and spring is their bigger focus, the Cardinals have been working hard from the moment they arrived on campus. Captain Joe Kagan ’23 described the team’s approach as cohesive and energetic.

“Our season started in early October,” Kagan said. “Our fall season is a shortened season because there aren’t that many races; Spring is our big season. We start training as soon as school starts. Our coach… went full throttle, stepped on the gas [with practice]. Ahead of our first few races, [there’s] definitely more intensity.”

Her first regatta was the Riverfront Regatta on Sunday October 2nd. In the men’s Open 8, the Red-Blacks’ first boat finished second overall in a field of 18 boats. Competing against competitive NESCAC teams like Tufts and Trinity, Wesleyan finished in 11:37.81, just behind the Jumbos who finished in 11:23.72 and just ahead of Trinity , who placed third with a time of 11:42.93. The first boat carrying Asher Israel ’26 (helmsman), Pierce Buckner-Wolfson ’26, Oliver Diamond ’23, Emmett Nunes ’23, Kagan, Nelson Bellows ’26, Paul Kiyonaga ’25 and Hugo Harington ’25 made it secure a second place followed by the Cardinals’ second boat in eighth and their third in 13th overall.

The NESCAC is an incredibly competitive league when it comes to squad, and the fall season is challenging with longer races with staggered starts called head races, but that only makes the Cardinals more excited to compete.

“Anytime we have to compete against the competition that we’re going to see in the spring, especially NESCAC schools, we’re always super hungry,” Kagan said. “This environment creates a spring-like environment. But one of the difficult things about fall races is that they’re all head races. So you just don’t have the same competitive atmosphere as competing alongside every crew.”

Two weeks later, on October 23, the Cardinals traveled to Cambridge for the legendary Head of the Charles Regatta. The collegiate eight finished 13th in a field of 40 boats. 26, Oliver Saffery ’23, Freddie Bell ’25 and Max Ewing ’24 finished eighth out of 50 boats. Looking only at collegiate teams, Wesleyan finished third overall.

These phenomenal performances are due to how carefully the team hones its strategy, carefully ensuring that the members of each boat can operate as a unit. Kagan noted that the team learned to approach the longer races in the fall with more confidence.

“We were a bit skeptical about how aggressive we could be at some autumn races. I think we rate a head race more conservatively than a spring race,” Kagan said. “Ultimately, I think it was one factor that contributed to the performance improving from one week to the next. We had Head of the Charles and then Head of the Fish and we improved a lot compared to some of our competitors. In all aspects of rowing, you can take a big bite and do your best to hold on or swallow what may seem like too much at first, especially in spring races when it’s much shorter [ends] It’s super valuable for truly improved performance.

Diamond added that the team’s work in building cohesion has been instrumental in the progress they’ve made over the course of the fall season.

“[A] What we can take away from the season is confidence in our fitness,” said Diamond. “We’re a young team and sometimes with people coming from a lot of different programs it takes time… for that to come together. There are some intangibles that can come together [after] one day a realization, or you change something a little and suddenly it feels very different. Sometimes this happens a month before a race, sometimes it happens the day before, sometimes it happens during the warm-up right before. Our ability to progress over a season has been great.”

At Head of the Fish, their final regatta of the fall season, held October 29, the Cardinals’ varsity eight boat finished eighth in a field of 17 boats. After finishing just short of Tufts in her previous two regattas, the boat (Israel, Kagan, Chris Saade ’25, Diamond, Nunes, Bellows, Kiyonaga, Harington and Buckner-Wolfson) finally overtook her NESCAC rivals her season with a time of 10:17.72. In the second varsity eight event, Red and Black’s second boat (Rosenblum, Ewing, Bell, Saffery, Teddy Manning ’25, Kiran Kling ’23, Beaman, Jack Cornog ’26 and Andrew Steinert ’25) finished second. up, defeating Tufts and Williams with a time of 10:36.77.

Closing the season with a win against the Jumbos was a huge success for the red-blacks. Diamond was thrilled with the progress the team had made over the course of the season and how different the season looked compared to previous years that have been overshadowed by the ongoing COVID-19 pandemic.

“A big part of the crew is being right next to someone and racing and engaging with them and your training,” Diamond said. “To be back as a big group [after COVID-19] is big for us. Coming back this year we wanted to come out and make a statement. In our first race, we lost to Tufts, who was the second largest D3 team in the country last year, by about 14 seconds. Then we had HOCR, which is sort of our main race of the season that we’re concentrating on, and we lost 14 seconds again to the same Tufts team. We rode her a third time at Head of the Fish and beat her by two seconds. It shows that we have invested a lot of work this autumn and also in the summer.”

This hard work will catapult her into the spring season when there are more opportunities to compete and a focus on shorter “sprint” competitions. Diamond is excited for the upcoming winter training that will take place, allowing them to hone their mental game as well as their physical skills.

“My favorite part of the year is our winter training,” said Diamond. We will do many competitive pieces on the rowing machine. A lot of fitness is gained there and our speed for spring is found. I love that this is a fun environment that people look forward to and get excited about. There’s a whole world of mental techniques and ways you can approach this type of training. There’s a whole meta-strategy to the mental rowing game, and I really enjoy digging into it and teaching guys about it. I hope that stays and the enthusiasm stays.”

The crew will return to the water in April to compete against the Coast Guard. In the meantime, they will continue to appreciate the opportunity to compete with other teams and encourage the team’s positive competitive spirit.

“Hopefully we can show that you can change things really quickly, especially when you have a group of people who really care about and love the same things,” Kagan said.

Cameron Bonnevie can be reached at [email protected].

LOOK OUT FOR brutal finisher to top off your workout? You’ve come to the right place to get your heart pumping and your forehead sweating.

In our 5 Minutes of Hell video series men health fitness editor Brett Williams, NASM CPT faces challenges designed by master trainers to push you to your physical limits in a five-minute window. So take a big gulp of water and tackle this session Ian Creighton from honeycomb.

On today’s agenda? An EMOM (or “every minute to the minute”) style workout that will push you to your cardio limits in no time. “We’re going to hit three breakaway rows at the top end of every minute, every minute straight into a calorie goal on the rower,” explains Creighton. This setup creates push-pull dynamics for the session, so your overall effort is more balanced. Just make sure your rowing form stays on point, even in tricky situations.

You can watch the video above to see if you have what it takes to survive those few brutal minutes, and read on for an overview of the routine below. FYI: You’ll need a rowing machine to take on this challenge, but if you don’t have one, check out our top picks here.

The Renegade & Row EMOM 5-Minute Workout

minute 1

Do three breakaway rows, followed by rows on a machine until you reach eight calories.

Get into a push-up position on the floor with your hands gripping a weight in each hand. Squeeze your back to row the weight to your chest with your right hand, place it back on the floor, then row to the left. Follow these reps with a push-up. Complete three times. Then push the rower until you reach eight calories. “Drive with your legs. Pull with your back,” says Creighton. Each row stroke targets your glutes, mid-back, and abs so you’ll really feel it the next day. Once you’re done rowing and have burned eight calories on the rowing machine, you can rest until the next minute starts.

minute 2

Do three breakaway rows followed by rows on a machine until you reach nine calories.

Make sure to tighten your glutes and abs to stabilize your hips during breakaway rows, as there’s a great temptation to slack off here as you become increasingly tired. “Keep your hips square to the floor,” says Creighton.

minute 3

Do three breakaway rows followed by rows on a machine until you reach 10 calories.

And you guessed it. This round will be even more difficult. If Williams can fight the fatigue to keep up with this five-minute sequence, so can you. While rowing, Creighton notes that Williams should ride on his legs and keep his chest out while you walk.

minute 4

Do three breakaway rows followed by rows on a machine until you reach 11 calories.

“Let’s keep your chest and hips straight against the floor,” says Creighton. Also, make sure to maintain a tight core. Another lap after that, so stick to the track even if you’re tired. Just in case, since this is an EMOM workout, the sooner you cross these two exercises off your to-do list, the quicker you’ll be done and can just enjoy some extra rest time.

minute 5

Do three breakaway rows followed by rows on a machine until you reach 12 calories.

Keeping your hips straight as you do the breakaway rows will be especially difficult on this round – but just remember that keeping your core balanced is important and it will all be over soon. Also, when rowing, be sure to flex your legs and arch your back while breathing deeply.

You are done. phew Worth noting: “If this calorie goal is too challenging, you can always lower the calories a bit. Or you want to make it more challenging, you can increase the number of calories per minute,” says Creighton.

“I really fought as hard as I could and did everything I could to earn my rest,” Williams said after catching his breath. “But what I really loved about it was that I worked so hard that when I went to those breakaway ranks I had to dial in shape right away.”

As Creighton points out, there’s a lot of pulling in this workout between the rower and the breakaway row, so throwing in the push-up also adds a nice chest workout to the mix.

Related

SEATTLE – After their fourth Pac-12 title in program history, the No. 1 men’s soccer team Washington hosts San Diego State on Sunday afternoon.

Husky Soccer Stadium kickoff is scheduled for 12 p.m. and will be broadcast on the Pac-12 Network. Due to Washington Rowing’s Head of the Lake Regatta, please refer to the parking map for E1/18 parking lot entrance information. Parking is free on Sunday.

SENIORS DAY ON MONTLAKE

The Huskies (14-0-3, 6-0-2) will honor 12 seniors in a pregame ceremony beginning at 11:40 a.m Jayson Baca, Khai Brisco, Sam Fowler, Omar Gray, Jensen Jabara, Luca Meek, Gio Miglietti, Michael Rojas, Imanol Rosales, Nick Scardina, Christian Soto and Gabe Threadgold.

2022 PAC-12 CHAMPS!

The Huskies clinched their fourth Pac-12 title Thursday after a 3-2 win over UCLA at Husky Soccer Stadium. Washington also won the title in 2000, 2013, and 2019. The championship marked the first time Washington had won it on their home court.

HOME FIELD ADVANTAGE

Since 1997, the Huskies have maintained an overall record of 177-60-19 at Husky Soccer Stadium and have won at least eight games in 13 seasons, including a 10-1-2 mark in 2013. Earlier this season, the Huskies set a new program record Attended a single game when 3,876 people turned out to watch Washington take on Seattle U.

EXPLANATION OF THE AZTEC

San Diego State is 5-7-4 for the season with a 1-4-3 mark in Pac-12 play. The Aztecs earn a 2-2 draw at Oregon State on Thursday.

CJ Fodrey leads the team with six goals and four assists on the season for 16 points. Fodrey is fifth in the conference in terms of total goals and fourth in total points. Goaltender Jacob Castro is second in the Pac-12 with 3.20 saves per game and second with a total of 48 saves this year.

UW-SAN DIEGO STATE HISTORY

Washington leads the all-time streak 25-7-8 over San Diego State. The Huskies are on a three-game winning streak against the Aztecs, winning 1-0 in both encounters last season and 2-0 earlier this season.

NEXT

The Huskies end the regular season Thursday night against Oregon State. Husky Soccer Stadium kickoff is scheduled for 6:00 p.m. and will be broadcast on the Pac-12 Network.

Washington will then learn their tournament selections on Monday, November 14th. The NCAA Selection Show airs at 10 a.m. on NCAA.com.

You can find tickets for all remaining home games with a click here.

For more information on the UW men’s soccer team, follow @UW_MSoccer on Twitter and Instagram.

PHILADELPHIA – The Drexel men’s rowing team continued their momentum from last week and shone with two gold medals at the head of the Schuylkill regatta on Saturday afternoon.

The Varsity 8+ was pioneering. Competed in the men’s eights and rowing championship in Lois Krall III, the team of Sam DeSilva (helmsman), Josh Diggons (stroke), Nikola Loncar, Jack Anderson, Damien Lisa, Jake Miller, James Smith, John Karen, Andreas Manns (Bogen) took the win for the second year in a row. The boat crossed the finish line in 11:08.352, more than two seconds ahead of Colgate.

Not to be outdone was the 2V8+, who won the Club Championship Eights with a time of 11:28.383. Competes in Lois Krall II, the Dragons “A” boat from Bill Ernest (helmsman), Lake Watson (stroke), Kosta Petkovic, Nemanja Sajatovic, Nick Perk, Sean Blair, Sam Valigorski, John Little and Roman Smigiel (Bow) passed La Salle by more than two seconds. Also in the top five of the race was the “B” boat, finishing fourth in a time of 11:36.462.

Silver medal status was awarded to the Novice 8+ Eli Witherby (helmsman), George Karacsonyi (stroke), Aidan Ionescu, Ben Werder, JustinGetty, Sam Duncan, Antony Coluzzi, Gavin Roe and Andrei Malis (arc) rowed by Joseph Greipp at a time of 11:42.247.

Drexel concludes its fall season on November 12th at the Princeton Chase.

RESULTS

Men’s Championship 8+ (15 boats)
1. – 11:08.352

Men’s 8+ Club Championship (35 Boats)
A-1.-11:28.383
B-4.-11:36.462

Men’s Championship 4+ (43 boats)
A – 5. – 13:06.126
B-22-13:36.70

Men Freshman 8+ (18 boats)
2.-11:42.247

POSITIONS

Championship 8+

Bowl – Lois Krall III
helmsman – Sam DeSilva
Stroke – Josh Diggons
7 – Nikola Loncar
6 – Jack Anderson
5 – Damien Lisa
4 – Jake Miller
3 – James Smith
2 – John Karen
bow – Andreas Manns

Club Championship 8+

“A boat
Shell – Lois Krall II
helmsman – Bill Ernest
Stroke – Lake Watson
7 – Kosta Petkovic
6 – Nemanja Sajatovic
5 – Nick Perk
4 – Sean Blair
3 – Sam Valigorski
2 – John Little
bow – Roman Smigiel

“B” boat
Shell – Sandra Lee Sheller II
helmsman – Alex Dragovit
Stroke – Thomas Gola
7 – Daniel Yurcisin
6 – Maxwell Frey
5 – James Caesar
4 – zach key
3 – Joe Glenn
2 – Jack Hutchison
bow – Sean Williams

Freshman 8+

Bowl – Joseph Greipp
helmsman – Eli Witherby
Stroke – George Karacsonyi
7 – Aidan Ionescu
6 – Ben Werder
5 – JustinGetty
4 – Sam Duncan
3 – Antony Coluzzi
2 – Gavin Roe
bow – Andrei Malis

Championship 4+

“A boat
Shell – Bella Santorum
helmsman – Emma Houghton
Stroke – Alex Manolarakis
3 – Richmond Coney
2 – Malcolm Grauley
bow – Dearon Tufankjian

“B” boat
Shell – Dan Lyons
helmsman – Gustavo Lezama
Stroke – Thomas Gola
3 – Jon Andersson
2 – Theo Girard
bow – Carter Hubbard

YOU WATCH OUT on the impact your cardio-focused sweat session is having on your (hopefully positive) mood and energy levels. For some people, jogging is the highlight of the day.

But do you ever think about the impact your cardio routine is having on your joints? Unless you have arthritis, a pre-existing knee or hip injury, or other chronic injury, you probably don’t have one. But strength and conditioning specialists are warning street fighters about your long-term health and fitness goals. Low-impact cardio that puts less stress on your joints can be a lower-impact alternative to high-impact cardio that puts stress on your joints. This applies to all demographics, whether you are healthy or have a condition like arthritis.

Let’s break down exactly why low-impact cardio can be particularly beneficial to your fitness plan, and exactly how you can incorporate it into your workout to maximize both your cardiovascular capacity and your overall health and wellness.

What is low impact cardio

Broadly speaking, cardio — short for cardiovascular exercise, often referred to as aerobic exercise — is any type of exercise that increases your heart rate for a sustained period of time. Low-impact cardio is a category of exercise that gets your heart rate up in a way that is easy on the joints, explains Jake Harcoff, CSCS, head coach and owner of AIM sport. Unlike high-impact cardio, “low-impact cardio doesn’t put undue or harmful stress on the body,” he says.

As a general rule, “if your feet are in contact with the pedal or the floor all the time, the stress is low,” he says. When your feet are off the ground (or the pedal or platform) it is a high impact exercise. So while swimming, cycling, and rowing are considered low-impact activities, plyometric jumping, running, and jumping jacks are high-impact activities.

To be clear, low impact does not equal low intensity. Effect refers to how much stress the exercise puts on your joints, while intensity refers to how difficult an exercise is. “A high-intensity workout is a workout where you can’t talk, while a low-intensity workout is a workout where you can have a conversation,” says the exercise physiologist Peter McCallMS, CSCS, CPT, Host of All About Fitness Podcast. Despite common misconceptions, a workout can have both minor effects and high intensity, he says. Case in point: Assault Bike, SkiErg, or rowing machine sprints. No one will argue that these are low-effort activities.

The benefits of low impact cardio

Cardiovascular exercise – again, any exercise that increases your heart rate – is very good for your health.

“Your heart is a muscle,” explains McCall. “Anytime you increase your heart rate for a sustained period of time, you’re training your heart to pump nutrient- and oxygen-rich blood around your body more efficiently,” he says. Cardiovascular exercise has also been shown to reduce the risk of cardiovascular disease, lower blood pressure, improve blood cholesterol levels, and aid in blood sugar management Centers for Disease Control and Prevention. Regular cardiovascular exercises can even Improvement in erectile function and increase libido. It was even connected to a longer lifespan, according to Harcoff. “Incorporating activities that increase your heart rate as you age can help you live longer and more independently,” he says.

Low-impact cardiovascular exercise, in particular, allows people with pre-existing joint injuries, arthritis, and chronic pain to reap all the benefits of cardiovascular exercise without putting their bodies at risk, says Harcoff. In fact, most people who are perfectly fit and fit (currently) can benefit from prioritizing low-impact cardio over high-impact cardio, he says.

At the end of the day, “the best form of cardio is one that you can do consistently and regularly while generating high output and minimal stress on the body,” says Harcoff. Because low-impact cardio puts minimal strain on your body, it’s optimal for anyone who wants to be healthy enough to exercise pain-free for a lifetime, he says.

The Best Types of Low Impact Cardio

If you used to think cardio was synonymous with running on the pavement (one of the most intense activities there is), you’ve probably wondered what cardio exercises exist alongside running. The answer: a lot.

To swim

There’s a reason street fighters often jump in at the deep end when healing an injury: actually swim is According to McCall, one of the best ways to get your heart rate up without putting additional stress on your joints. “The buoyancy of the water relieves your joints,” he explains.

Exactly how you fit the pool into your routine will depend on how comfortable and proficient you feel in the water. Ideally, your swim workout lasts up to 30 minutes, says McCall. “The current Physical Activity Guidelines for Americans recommend that individuals engage in 150 minutes of moderate-intensity physical activity each week, which equates to approximately 30 minutes per day.”

weight training

Fact: Strength training can get your heart rate up just as much as any so-called “traditional” cardiovascular exercise. “You can even get a low-impact cardiovascular workout during resistance training as long as you increase reps, decrease rest times, or increase speed,” says Harcoff.

Need proof? Try reducing rest periods during your strength training, waiting only 30 seconds to a minute between sets, or incorporating circuit training concepts into your weights. Just make sure you can recover properly (so don’t attempt this with heavy compound movements, for example) so you don’t compromise your performance or safety.

attack wheel

A machine worthy of its intimidating name, the Assault Bike (or Air Bike) effectively works every muscle in your body without getting your joints dirty. “The Assault Bike has handles, which means your arms and legs are working at the same time—which means your heart has to work hard to pump oxygen throughout your body,” says McCall.

There are a number of metrics you can focus on while riding, he says: distance, time, calories burned, RPM and watts, to name a few. “One day you might be trying to ride as far as you can in 20 minutes, while another day you’re sprinting 20 calories four times as fast as you can, resting between laps as needed.”

ski erg

The beloved child of the indoor rowing machine and a Nordic standing workout, the SkiErg allows you to mimic the movement of skiing down the slopes right from the comfort (read: warmth) of your gym. Can’t imagine? You stand hip-width apart on the machine’s platform, then simultaneously fold your hips and pull down on the handles with your back and arms, McCall explains.

“The SkiErg is a great piece of equipment for interval sprinting,” he says. “Remember to sprint 100 meters every 2 minutes for 10 minutes or do a tabata on it.”

indoor rowing machine

It’s time to haul the Concept2 or Hydrow out of the corner of your gym and onto the main floor. “The rower works every muscle in your body from head to toe without putting undue stress on your knees,” says McCall.

His suggestion: Take a class at a rowing studio or CrossFit gym so you learn how to row, row, row with good form. Or ask a personal trainer for form tips. Then practice rowing at a steady pace for 2,000 meters. As you get better you can increase your distance and eventually reach half marathon distances at once.

Box step downs

Box step-downs are not the lowEuropean daylight saving time Impact exercises in the world… but they are minorah Impacts as rebounding box step-ups or rebounding box jump-overs. For this reason, if you don’t have injuries and want to stay that way, but are attending a boot camp or CrossFit class that programs box-jump moves, Harcoff recommends stepping back.

“You can lessen the impact of any jumping exercise by jumping onto something and stepping down instead of jumping up and then jumping back down to the ground,” he explains. “The effect of gravity is less when you’re jumping on something than when you’re jumping off it, so you want to remove the more impactful part of the movement.”

Running on grass or track

If you’re a runner, you’ve probably had a hard time getting through this article. No one is saying you have to stop street running right away – that would be unrealistic – but there are more joint-friendly options. “Running in and of itself is a highly effective form of cardio exercise, so finding less of a load variation can be a challenging task,” says Harcoff. Luckily it’s impossible. One way to reduce impact a bit is to switch to a softer tread, he says. You can shift your sprint workouts to grass, and track surfaces are slightly more forgiving than pavement.

While turf and track running aren’t ideal choices for anyone trying to incorporate lower-impact cardio into their routine, they can be decent substitutes for those who feel that being a “runner” is an integral part of their identity is.

PHILADELPHIA – The Drexel men’s rowing team opened the season on Sunday and improved on a year ago with strong performances in the Navy Day Regatta on the Schuylkill River.

The Dragons achieved a silver medal performance in V8+ ace Sam DeSilva (helmsman), Josh Diggons (stroke), Andreas Manns, Michael Pazdersky, Damien Lisa, Jake Miller, James Smith, John Karenand Andrei Malis (Bug) rowed Lois Krall III to second place in 10:59.46, one of only two boats to finish the course in less than 11 minutes.

In the V4+, Drexel’s “A” boat from Bill Ernest (helmsman), John Little (stroke), Nikola Loncar, Nemanja Sajatovicand Roman Smigiel (Archer) rowed Bella Santorum to fifth place out of 27 teams with a time of 12:29.41.

The Dragons Novice 8+ rowing in Joseph Greipp and consisting of Charlotte Bentrim (helmsman), George Karacsonyi (stroke), Aidan Ionescu, Ben Werder, JustinGetty, Sam Duncan, Gavin Roe, Jon Anderssonand Antony Coluzzi (Archer) had a bronze medal performance with a time of 11:34.91.

DU is on duty this coming weekend when it travels to Boston for the Head of the Charles on October 22-23.

RESULTS
Men’s Collegiate 8+ (28 boats)

Drexel A – 2nd – 10:59.46
Drexel B – 16th – 11:43.60
Drexel C-21-11:59.13

Men’s Collegiate 4+ (27 boats)

Drexel A-5.-12:29.41
Drexel B – 12th – 12:49.40

Men Novice 8+ (11 boats)

Drexel-3rd-11:34.91

POSITIONS

Men College 8+

A boat

Bowl – Lois Krall III
helmsman – Sam DeSilva
Stroke – Josh Diggons
7 – Andreas Manns
6 – Michael Pazdersky
5 – Damien Lisa
4 – Jake Miller
3 – James Smith
2 – John Karen
bow – Andrei Malis

B boat

Shell – Sandra Lee Sheller II
helmsman – Matt Sherman
Stroke – Sean Blair
7 – Kosta Petkovic
6 – Alex Manolarakis
5 – Daniel Yurcisin
4 – Richmond Coney
3 – Joe Glenn
2 – Lake Watson
bow – Nick Perk

C boat

Shell – Lois Krall I
helmsman – Emma Houghton
Stroke – Jack Hutchison
7 – Dearon Tufankjian
6 – Thomas Gola
5 – James Caesar
4 – Malcolm Grauley
3 – Maxwell Frey
2 – Theo Girard
bow – Carter Hubbard

Men Collegiate 4+

A boat

Shell – Bella Santorum
helmsman – Bill Ernest
Stroke – John Little
3 – Nikola Loncar
2 – Nemanja Sajatovic
bow – Roman Smigiel

B boat

Shell – Dan Lyons
helmsman – Alex Dragovit
Stroke – Jack Anderson
3 – Sam Valigorski
2 – zach keys
bow – Sean Williams

Men’s Collegiate Frosh/Novice 8+

Bowl – Joseph Greipp
helmsman – Charlotte Bentrim
Stroke – George Karacsonyi
7- Aidan Ionescu
6 – Ben Werder
5 – JustinGetty
4 – Sam Duncan
3 – Gavin Roe
2 – Jon Andersson
bow – Antony Coluzzi