10/11/21

– The 100/80 calorie row should take less than 7:00.

– The hang dumbbell snatches should be performed at a weight where all 50 reps can be completed with no more than 1 break. This movement should take less than 2:00.

– The dumbbell facing burpees should take less than 3:00.

– The walking lunge should be performed at a weight we can complete the full 150ft. with no more than 2 quick breaks. This movement should take less than 3:00.

– Score: Time

Strategy

– Sprint start then settle into a steady pace on the row.

– The dumbbell hang power snatches have a slow cadence to them so this is a great place to breathe.

– Steady pace on the burpees. Stepping up could be helpful in finding a sustainable pace.

– Aim to switch arms at halfway or every 25 feet depending on how the shoulders are feeling. We want to make quick work of the lunges so that we spend as little time with the dumbbell overhead as possible.

Modifications

100/80 CALORIE ROW

– Reduce Cals

– 100/80 Cal Bike Erg

– 80/64 Cal Assault Bike, Echo Bike, Ski Erg, or Cal Air Run

– 1200m Run

– 90 x 10m Shuttle Runs

DUMBBELL HANG POWER SNATCHES

– Reduce Weight

– Reduce Reps

– Kettlebell Swings

DUMBBELL-FACING BURPEES

– Reduce Reps

– Regular Burpees