3 RFT: ROW OR BIKE CALORIES, WALL BALLS AND BURPEES
3 rounds for time of:
Row or Bike Calorie, 4 mins
Wall Ball, 20/14 lbs, 10/9 ft, 3 mins
Burpee, 2 mins
“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye
Frame of reference is everything.
The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.
To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.
GENERAL
One athlete works at a time in this fast-paced team of 3 workout
Teams can split up repetitions as they see fit
There is no rest between movements or rounds – the workout last 27 minutes total
It is ok for teams to use multiple medicine balls if using different weights, but keep one bike/rower and ball otherwise
Enter your total reps for all 3 rounds and BTWB should calculate total score
WALLBALLS
Choose a wallball weight that you can complete at least 10-15 reps at a time
BURPEES
These are standard burpees, requiring chest to deck, a small clap overhead, daylight under the feet and full hip extension.
BIKE/ROW
If unable to bike/row, complete the following:
Calories Ski Erg
WOD STRATEGY
Whenever we have a team of three workout like this, we want athletes moving quickly and switching out before they start to slow down
There are two options we can go with today in terms of switching partners: time domain or reps
With the time set for each movement, the time can work nicely – as you will have 20 seconds on and 40 seconds off for each movement
However, time domains don’t take into account the fact that you might slow down during that window
That is where reps can be helpful (See Below For Option For Each Station)
BIKE/ROW
4 Rounds: 20 Seconds Each
Or switch every 7-10 calories
WALLBALLS
3 Rounds: 20 Seconds Each
Or switch every 10-15 reps
BURPEES
2 Rounds: 20 Seconds Each
Or switch every 5 reps
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