22.10.29 HALLOWEEN WORKOUT

WEAR A COSTUME, EARN A RAFFLE TICKET FOR A PRIZE.

SPECIAL WORKOUT THAT DOES NOT COUNT TOWARDS YOUR VISITS IF YOU WEAR A COSTUME.

INTENDED STIMULUS

Aerobic capacity workout.

Mental resilience workout.

15-20 calories each minute for men. 10-15 calories each minute for ladies.

Finish the burpees in :45 or less.

Transition quickly on and off the rower. Don’t spend time strapping and unstrapping your feet in the rower each time.

RX

Partner option:
AMRAP 30 with a partner:
Max calorie row
– Starting at 0:00 and every 3:00 after performing 10 synchronized burpees.

Athletes can switch as needed on and off of the rower.

SCALED

Partner option:
AMRAP 30 with a partner:
Max calorie row
– Starting at 0:00 and every 3:00 after performing 5 synchronized burpees.

Athletes can switch as needed on and off of the rower.

SKILL WORK

Rest, stretch, and recover

STRETCHING

3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)

WHITE BOARD BRIEF

Target reps | 200-300+ calories for ladies, 300-400+ calories for men.

Today’s workout is a longer time domain and will take a lot of mental focus for us to get through.

This workout is intended to increase our aerobic capacity.

The goal is to try and complete the burpees in :45 or less each time.

Once you complete the burpees and by the time you transition, you should have about 2:00 or so to row for max calories. Ladies, try and perform 10-15 calories each minute. Guys, try to row between 15 and 20 calories each minute. This pace will likely slow down as the workout goes on and that’s okay.

Don’t strap your feet in on the row. Instead, try to find a tightness that allows you to slip your foot in and out easily. This will save you a lot of time in transitions and allow you to pick up a few more calories each round.

Today’s workout will get tough but let’s have some fun with it!