“Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.
The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
For time:
Row, 1500 m
30 Deadlifts, 245/165 lbs
45 Lateral Bar Burpees
GENERAL
Working through three movements for time in this sprint style chipper workout
Complete all reps at one station before moving to the next
We expect this workout to take somewhere between 8-15 minutes to complete
DEADLIFTS
Choose a moderate weight that allows you to complete at least sets of 3-5 during the workout
LATERAL BARBELL BURPEES
There is no need to stand to full extension
You can step or jump out of the burpee
We do ask that you jump over the bar off two feet
ROW
Men and women will complete the same meters on the rower to start the workout
If you’re short on rowers, stagger heats by 7-8 minutes
STRATEGY
One way to approach this workout is with the following theme in mind: Smooth Start, Smart Sets, Strong Finish
SMOOTH START:
While the row isn’t a throw away station, it’s important to move at a smooth pace that allows for constant movement during the rest of the workout
As an example, the difference between a 2:00 pace vs. a 1:55 pace is only a 15 second overall difference after 1,500 meters
This 15 second difference is easily lost with a long transition and chalk break before the barbell
If we were to choose one of the two paces and transitions, it’s better to go with the slower pace and quicker transition
Being smooth on the first station can help you go faster on the next two stations
SMART SETS:
Let’s have a plan on the barbell from the very beginning and try to limit our time spent not moving, as this is the only station we would completely stop on
Take a look at the sets below and see what approach will allow for the most movement:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6’s or 8-7-6-5-4
6 Sets: 5’s
10 Sets: 3’s
STRONG FINISH:
Finishing strong doesn’t mean sprinting through all 45 reps, as that is likely unsustainable
It does mean staying focused and creating mini goals within the larger set
For example, you could try to increase your pace every so slightly with every 15 reps
First 15: Steady
Middle 15: Faster
Final 15: Sprint to Finish
Whatever the approach is, looking to finish the workout with a good effort knowing there is nothing to follow
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