8 rounds for time of:
45 Double Unders
30 Air Squats
15/12 Row Calories
WORKOUT BRIEF
DESCRIPTION
Although innocent looking on paper, this simple triplet workout packs quite the punch
The lower body pushing component to each movement makes for a higher interference effort
With 8 total rounds, this workout will likely range between 20-30 minutes to complete
Each movement should range from about :50-1:15 to complete
ROW
If you’re short on rower, stagger athletes by 2 minutes
See the modifications section for rowing alternatives
STRATEGY + WOD
GENERAL
This workout is about your average pace across the 8 rounds
Look to stay smooth and consistent over the first 7 rounds before finishing with a kick in the final round
Ideally, your fastest and slowest rounds are within several seconds of each other
In order to do this, we can come out a controlled pace through the first 2 rounds
This can allow you to stay smooth through rounds 3-7
In the final round, see if you can increase your air squat cycle time and pace on the rower
MODIFICATIONS
DOUBLE UNDERS
70 Single Unders
Reduce Reps
45 Seconds of Practice
CALORIE ROW
15/12 Calorie Bike Erg
12/9 Calorie Assault Bike
12/9 Calorie Echo Bike
12/9 Calorie Ski Erg
200 Meter Run
150 Meter Air Runner
15 Shuttle Runs (10 Meters)
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