Thursday December 23rd
21.12.23
INTENDED STIMULUS
Finish in under 15:00.
Spend as little time transitioning as possible.
Start with a fast pace and hang on.
Don’t stop moving on the burpees.
RX
For time:
2,000/1,800-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,800-m row.
LEVEL 2
Same as RX
LEVEL 1
For time:
1,600/1200-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.
SKILL WORK
Pre-Workout:
1:00 Strict Handstand Push-ups
– Rest 1:00
1:00 Toes-2-Bars
– Rest 1:00
1:00 Kipping Handstand Push-ups
STRETCHING
Target Time | 10:00-15:00
This workout necessitates being able to quickly get on and off the rower and move through the burpees at a fast pace. As the workout progresses, having to perform more burpees will limit the possibility of acquiring a meaningful amount of meters on the rower within the minute.
Because the burpees will chew into the rowing time, take advantage of the early rounds where there are fewer reps and more time can be given to the row. Move strong and fast early on to put as many meters in the bank as possible.
Scale this workout to be able to finish in under 15:00. Beyond that, the burpees won’t be manageable and either the distance or the volume of burpees will have to be reduced.
Athletes should tackle this workout with the understanding and mindset that there’s no way to “game” this one. The only way to do well in the workout is to put their head down and move as fast as possible as long as possible.
