22.04.26

INTENDED STIMULUS

Complete 14-20 calories each minute.

Finish the farmers carry in 1-2 sets each round.

Take no more than 1:00 to finish the farmers carry.

Each effort on the rower should be between 80-90% intensity.

Run with the dumbbells.

RX

For time:
1:00 max calorie row
150-m farmers carry (53/35 lb)
– Complete as many rounds as needed to accumulate 150/135 calories

LEVEL 2

For time:
1:00 max calorie row
150-m farmers carry (44/26 lb)
– Complete as many rounds as needed to accumulate 130/115 calories.

LEVEL 1

For time:
1:00 max calorie row
150-m farmers carry (35/18 lb)
– Complete as many rounds as needed to accumulate 100/80 calories.

SKILL WORK

Post-workout:
5 sets:
10 pike-ups on rower
:30 double KB front-rack hold (same as WOD)

STRETCHING

3 sets:
10 up dog to down dog
:30 figure 4 / leg

WHITE BOARD BRIEF

Target | 14:00-20:00

This is a long workout after yesterday’s nonstop burner and before Wednesday’s fast-paced heavy couplet.

Similar to yesterday, today’s workout will have athletes constantly moving with little rest. This workout forces athletes to move with short windows of opportunity to work on the rower.

We want to see athletes push hard but stay consistent on the rower to complete 14-20 calories per minute. The number of calories an athlete gets in 1:00 on the first round will tell us how many calories he should be able to get done if he takes the full 20:00 to do the workout. If it’s fewer than 15/12, athletes should scale.

Because time on the rower is important, we want athletes to literally run with the dumbbells today. We’ll spend time in the warm-up practicing fast transitions and shuffling with the load.

Additionally, we’ll practice how to sprint start on the rower to get the pace higher quickly.