“I go and look at a stonecutter hammering away at their rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

Every 4 mins for 20 mins do:

9 Burpee Box Jump Overs, 24/20 in

15 Dumbbell Front Squats, 50/35 lbs

15/12 Row or Bike Calories

Athletes will work through the three movements as quickly as possible and rest until the start of the next 4 minute window
With rest built in, these rounds are meant to be completed at a high intensity
The score today is the slowest of the 5 rounds
Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00
Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round

Athletes will use 2 dumbbells in the front rack for the 15 squats
This should be a challenging weight, but one that will be completed unbroken every round

There is no need to stand to full extension on top of the box during the burpee box jump overs

If you’re short on bikes/rowers, stagger heats by 2 minutes
If unable to Assault Bike/row, complete one of the following:
Equal Calorie Bike Erg
200 Meter Run
21 10-Meter Shuttle Runs

With the score being the slowest of the 5 rounds, it helps to declare your first round as the slowest of the day
Holding back a touch on the first round helps you get a feel for the workout and for what pace you can sustain moving forward
It also allows you to stay in control, rather than entering the “panic zone” from the very beginning
If these are paced out correctly, all rounds will be within about 5 seconds of each other

The first priority today is unbroken sets on the dumbbell front squats
Move at a smooth pace on the burpee box jump overs that allows you to hold onto the dumbbells unbroken each round

The second priority is finishing strong on the bike/row
Start fast on the bike/row, with a 3-7 second sprint
This fast start spikes the wattage and helps you get the first few calories quickly
After the initial sprint, settle into a strong pace to finish out the round