9/7/22

– Double Unders: Completed in 1:00 or less.

– Row: Completed in 1:30 or less.

– Thrusters: Completed in 30s or less.

– Flow: Every 4:00, athletes will complete 1 round of double unders, rowing, and thrusters. Athletes will rest for the remaining time in each 4:00 window before starting back up at the next 4:00 window.

– Score: Enter how long each round takes you. Overall score will be the sum total of these times.

– Aim for unbroken sets of double unders each round.

– Let’s row at an uncomfortable pace but you should still be able to get off the rower and get right to work on the barbell.

– Aim to complete the thrusters in unbroken sets.

– Each round we want to move quickly but we also want that pace to be sustainable. Let’s smart about the pace you choose from the start.

DOUBLE UNDERS

– Reduce Reps

– 1:15 of Practice

– 1:15 Time Cap

– 90 Single Unders

30/21 CALORIE ROW

– Reduce Cals

– 30/21 Bike Erg

– 21/15 Cal Assault or Echo Bike

– 21/15 Cal Ski

– 21/15 Cal Air Run

– 500m Run