11/30/22

– Row: Completed in less than 3:30 each round.

– Deadlifts: Barbell loading should feel somewhat grindy. Completed in less than 1:00 each round. Loading should not exceed 70% of your 1RM deadlift.

– Burpee Box Jump Overs: Athletes should face the box each burpee. Reps should take less than 1:30 each round.

– Score: Total time it takes to complete the workout including rest. If capped, add 1 second for every missed rep. Every 100m = 1 rep.

– Let’s try to get outside our comfort zone on each of these movements.

– Push the pace on the row but only slightly more than usual as this is a longer effort than our other 2 movements each round. Back off your pace for the last 50m to prepare for the deadlifts.

– Aim for 1-3 sets on the deadlifts. If you struggle with the movement, let’s break these into 2-3 quick sets (5-4-3 or 6-3). If deadlifts are your jam, hold on for all 12 reps and let out an exhale at the top of each rep to keep the heart rate in check.

– Find a steady, sustainable pace on the burpee box jump overs. See if you can speed up your pace every 7 reps knowing that there is a 3 minute rest waiting for you when you are done.

700/600 METER ROW

– Reduce Distance

– 600/500m Ski

– 1400/1200m Bike

– 600m Run

– 450m Air Run

DEADLIFTS

– Reduce Reps/Loading

– Double Dumbbell Deadlifts