5 rounds, 3 mins each, for max reps of:
12 Single Dumbbell Box Step-ups, 50/35 lbs
8 Burpee Box Jumps, 24/20 in
max reps in remaining time: Row Calories
Rest 1 min
WORKOUT BRIEF
DESCRIPTION
We’ll work some intervals today that flow as 3 minutes of work and 1 minute of rest
After completing the two stations on the box, athletes will go for max calories on the row with time remaining in the 3-minute window
The score is the sum total of the 5 sets of calories on the rower
Athletes should have at least 1 minute on the machine, so adjust the reps and weight on the first two movements to allow for that
SINGLE DUMBBELL BOX STEP-UPS
Alternate legs every rep for a total of 6 each side
Choose a weight that allows for unbroken sets of 12
Stand to full extension on top of the box
You can hold the dumbbell wherever you’d like for this movement
BURPEE BOX JUMPS
You can step or jump out of the burpee, but should jump up to the box for RX
Stand to full extension on top of the box
STRATEGY + WOD
GENERAL
There are two ways we can think about approaching this workout
The first way is to put out a ton of power each round on the bike
This doesn’t necessarily mean we need a lot of time on the machine each round
Instead, we’d move at a steady pace on the first two stations and then go hard on the machine
The second option involves having more time on the bike to accumulate calories
In this option, we’d cycle through the box movements a little faster to get to the bike quickly
Play to your strengths and look to keep your calories on the bike fairly consistent on each round
MODIFICATIONS
SINGLE DUMBBELL BOX STEP-UPS
24 Single Dumbbell Step Back Lunges
BURPEE BOX JUMPS
16 Burpees
ROWER
Any Machine
Max Shuttle Runs [10 Meters]
Recent Comments