A short story:

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”

Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through the lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

Complete as many rounds as possible in 36 mins of:

30/20 Row Calories

20 Burpees

max rep Shuttle Runs, 10 m

..Rest 4 mins..

With a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals
In the 4-minute windows, you’ll complete the listed number of calories on the rower and burpees before moving on to the scored station, the 10 meter shuttle runs
Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds

For the shuttle runs, sets cones 10 meters apart
Every time one foot or part of the body touches beyond the cone, count 1 rep
We want at least 30 seconds at the shuttle run station, so adjust the machine calories as needed or cap the row and burpees at 3:30.

With the score being the lowest shuttle run total of the 5 rounds, we’re aiming for intelligent intensity
The goal is to stay within a 2-3 shuttle run range for each round
Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
Here are examples of two hypothetical scoring situations:
Athlete 1: 20-18-16-14-12
Athlete 2: 17-16-16-15-16
Athlete 1 came out fast, declined by 2 reps each round, had a range of 8 reps, and finished with a score of 12
Athlete 2 was able to stay pretty consistent, had a range of 2 reps, and finished with a score of 15
While both athletes finished with 80 total shuttle runs, athlete 2 trained at a more sustainable pace and finished with a better score
Aim for the consistency and intensity of athlete 2 over the less sustainable approach of athlete 1