23.06.03

INTENDED STIMULUS

20:00-25:00 total time.

Keep the run to 5:00 or less and row to 4:00 or less. This will allow 10:00-12:00 to accumulate Curtis-P Complexes.

Expect athletes to slow down as the workout progresses. Challenge them to complete at least 4 Curtis-P complexes per minute throughout the workout.

RX

For time with a partner:
1,000m run

Right into…

50 Curtis-P Complex (75/55 lb)
Both partners perform 4 burpees at the TOP of each minute.

Finish with…

1000/900m row

– Partners split the row and run equally. One person works to accumulate Curtis-P Complex at a time, switching every minute.

LEVEL 2

For time with a partner:
800m run

Right into…

50 Curtis-P Complex (55/45 lb)
Perform 3 burpees at the TOP of each minute.

Finish with…

900/800m row

– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.

LEVEL 1

For time with a partner:
800m run

Right into…

40 Curtis-P Complex (45/35 lb)
Perform 2 burpees at the TOP of each minute.

Finish with…

800/700m row

– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.

SKILL WORK

Rest, stretch, recover

STRETCHING

:30 pigeon stretch/side
1:00 straddle stretch

WHITE BOARD BRIEF

Target time | 20:00-25:00.

Today’s session is a fun partner workout.

At the start of the workout, you will split the 1,000-m run however you choose, partners will split the distance evenly. The same strategy should be used for the rowing at the end of the workout.

One partner works on the Curtis-P’s for a full 1:00. And then, you both perform four burpees. Then the other partner picks up the bar and works for the remainder of the minute. This rotation will continue until you’ve reached a total of 50 complexes. Remember that both athletes must perform four burpees at the top of each minute until the 50 reps are complete.

The barbell load should allow you to perform at least four Curtis-P’s in each minute.