“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover
In 5 mins do:
50/35 Row Calories
then in the remaining time, AMRAP of:
30 Double Unders
15 Front Squats, 95/65 lbs
5 min. Rest
In 5 mins do:
40/30 Row Calories
then in the remaining time, AMRAP of:
30 Double Unders
10 Front Squats, 135/95 lbs
5 min. Rest
In 5 mins do:
30/25 Row Calories
then in the remaining time, AMRAP of:
30 Double Unders
5 Front Squats, 165/115 lbs
WORKOUT BRIEF
DESCRIPTION
We’ll work for 5 minutes and then rest for 5 minutes in these 3 faster paced intervals
Each AMRAP begins with buy-In calories on the rower
After finishing the calories, you won’t return to the machine
Instead, you’ll complete max rounds and reps of double unders and front squats
Your score for each AMRAP will be total rounds + reps of double unders and front squats
Your final score will be the sum total of these 3 scores
ROW
To make sure you have enough time for the scored portion of each AMRAP, the rows should take no longer than:
1st AMRAP: 3:00
2nd AMRAP: 2:30
3rd AMRAP: 2:00
If you’re short on rowers, or any equipment, stagger athletes on opposite 5-minute windows
DOUBLE UNDERS
The double under number is designed to be incredibly small
Once on the rope, this should be a number that you can complete in 30 seconds or less
Adjust the number or variation as needed
FRONT SQUATS
The front squat comes from the floor in this workout
You are allowed to squat clean the first rep of each set if you’d like
As the weight increases, the reps will decrease
For all rounds, choose a weight you can complete in 1-2 sets
MODIFICATIONS
50/35 CALORIE ROW
40/30 Calorie Assault Bike, Echo Bike, or Bike Erg
40/30 Calorie Ski Erg
800 Meter Run
600 Meter Air Runner
40/30 CALORIE ROW
35/25 Calorie Assault Bike, Echo Bike, or Bike Erg
35/25 Calorie Ski Erg
600 Meter Run
450 Meter Air Runner
30/25 CALORIE ROW
25/18 Calorie Assault Bike, Echo Bike, or Bike Erg
25/18 Calorie Ski Erg
400 Meter Run
300 Meter Air Runner
DOUBLE UNDERS
Reduce Reps
60 Single Unders
30 Seconds of Practice
30 Double Taps
30 Line Hops
FRONT SQUATS
Double Dumbbell Front Squats (Equal Reps)
Dumbbell Goblet Squats (2x Reps)
Air Squats (3x Reps)
STRATEGY
ROW
The rows to start each round are should be strong, but controlled
With 5 total minutes of work each AMRAP, these are not all out sprints
The goal here is to get off the rower feeling ready to attack the scored portion of the workout
Slowing down your recovery and getting a big, strong drive on each stroke can allow for a higher power output with controlled breathing
DOUBLE UNDERS
With such a small number of reps, aim to complete this station ideally unbroken
Rather than breaking it up on purpose, take a little bit longer to start the set if needed
With a short time window to operate within, make sure you neatly place your rope on the floor after each set
This allows for easier transitions and more time spent moving than untangling the rope
FRONT SQUATS
Pick up the bar thinking that you’re going to get to the halfway point of each set
This is a huge mental help, as it allows you to pick up the bar faster
Once you reach that point, make the call whether to hold on or not
If you’re feeling good, finish out the set
If you need a quick break, you’re already half way done
Taking a short pause at the top of each rep and being aware of your breathing will make this station easier to navigate
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