9/26/22

– Row: Should be completed in less than 4:30.

– Front Squats: Loading should not exceed 65% of your 1RM front squat. Reps should be completed in no more than 2 sets and should take less than 1:00.

– Burpee Reps: Each AMRAP the style of burpee will change. Regardless of the variation, athletes should have at least 30s to complete as many reps as they can before the next AMRAP begins.

– Burpee Pull-Ups: Bar should be 6″ above your reach. Athletes can jump directly into the pull-up without a dead hang.

– Workout Note: There is NO REST between AMRAPS.

– Score: Enter total burpee reps completed within each AMRAP.

– Settle into a pace on the row that you’ll be able to hold for about 4:00 during each AMRAP. This is likely about 5-10s slower than your 2k pace. This is more of a recovery row than a place to push.

– Your pace on the rower should really be determined by what will allow you to hold onto the barbell for 1-2 sets and also by what will allow you to push the pace on the burpees.

– You are likely going to bank more reps in the beginning of this workout, than the end. Even though this is the case, let’s still put our full effort and focus on the burpees each AMRAP as these are what contributes to our score.

1000/800 METER ROW

– 4:30 Time Cap

– 800/600m Ski

– 2000/1600m Bike (Any)

– 800m Run

– 600m Air Run

FRONT SQUATS

– Reduce Reps/Loading

– Sub Dumbbells

BAR-FACING BURPEES

– Bar-Lateral Burpees

– Regular Burpees

BURPEE TO TOUCH

– Reduce Target

– Regular Burpees

BURPEE PULL-UPS

– Reduce Bar Height

– Regular Burpees