Complete as many rounds as possible in 25 mins of:

30/24 Row Calories

30 Push Jerks

30 Chest-to-bar Pull-ups

30 Lateral Burpee Over Rowers

30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees

The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 115/85 [Kilos = 52/38]
Round 2 = 135/95 [Kilos = 61/43]
Round 3 = 155/105 [Kilos = 70/48]
Round 4 = 185/125 [Kilos = 84/61]
Break-up the cals/reps with your partner however you like
Score = Rounds and reps completed at 25:00

[Modifications 1 & 2 are at the bottom of the lesson plan]

WORKOUT BRIEF [0:00-5:00]
In 25:00 accumulate as many rounds as possible.
One round should talk ~6:00-7:00.
We are looking to get into the 4th round.
The load increases every round.
Athletes can change plates whenever they like. The partner not changing plates can continue to do work.
Challenge: Athletes need to find 4 different loads that they can cycle for at least 3 reps every time.

30/24 Calorie Row
Rowing 1200/900 cal/hour should take ~1:30
As this is a partner workout, athletes will be able to give a bigger effort every time they are on the rower.
Limit transitions. Consider shooting for 15/12 cals per partner each time.

Push Jerks
30 Push Jerks at moderately light loads should be completed in ~1:00.
We recommend a load that allows you to clear 15 reps in no more than two sets.
Later rounds will need to be broken up more. Consider the below:
Round 1 = 3 Breaks (2 Sets of 8, 2 sets of 7)
Round 2 = 5 Breaks (6 sets of 5)
Round 3 = 7 Breaks (6 sets of 4, 2 sets of 3)
Round 4 = 9 Breaks (10 sets of 3)

* Chest to Bar Pull-ups*
30 C2B Pull-Ups should take ~1:30-2:00.
Find a balance with your partner that allows for less transitions and sets that keep cycle speed fast.
Consider no less than 5-6 reps at each effort for a faster finish.

Burpee over the Erg
30 Burpees over the Erg should take ~1:30-2:00.
Aim to switch with your partner as reps slow down.
We can finish a rep on the opposite side of the erg from where our partner is starting.

Strategize with your partner.
This workout will largely come down to who can communicate well.
View this is one person constantly moving. If communication is tight, transition time will be very short.
If the plan isn’t working, don’t stay in it, make a call to go to short sets.
Remember, you are a team. Two athletes working as one.

**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

30/24 Calorie Bike Erg
24/18 Calorie Assault Bike
24/18 Calorie Ski
30/24 Calorie Schwinn
400 Meter Run

Decrease Load
Decrease Reps
Seated Dumbbell Strict Press

Decrease Reps
Kipping Pull-ups
Strict Pull-ups
Banded Pull-ups
Jumping Pull-ups

Burpees in Place
Step-Up Burpees
Decrease Reps