23.02.28

INTENDED STIMULUS

Grippy little triplet.

11:00-17:00.

Finish the row in 3:00 or less.

Maintain sets of at least 5 reps on the toes-to-bar.

Keep moving on the DB box step-ups and DB snatches.

RX

For time:

60/54 calorie row

then…

21-15-9-3:
Toes-to-bars
DB box step-ups (24/20 in) (50/35 lb)
Alternating DB snatches (50/35 lb)

then…

60/54 calorie row

– Use a single DB for step-ups and DB snatches.

LEVEL 2

For time:

60/54 calorie row

then…

21-15-9-3:
Knee-to-armpits
DB box step-ups (20/18 in) (40/25 lb)
Alternating DB snatches (40/25 lb)

then…

60/54 calorie row

– Use a single DB for step-ups and DB snatches.

LEVEL 1

For time:

50/40 calorie row

then…

21-15-9-3:
Hanging knee raises
DB box step-ups (20/18 in) (25/15 lb)
Alternating DB snatches (25/15 lb)

then…

50/40 calorie row

– Use a single DB for step-ups and DB snatches.

SKILL WORK

Rest, stretch, recover

STRETCHING

1:00 foam roll calf/leg
1:00 foam roll IT band/leg

WHITE BOARD BRIEF

Target time | 11:00-17:00.

Today’s workout is a grippy little triplet with a buy-in and buy-out.
This should take you under 17:00, so scale accordingly.

To help you figure out the appropriate number of calories to row in the workout, we’ll do some intervals on the rower in the warm-up. The goal is to finish the row in 3:00 or less.

Choose a weight for the dumbbell that allows you to perform the DB step-ups and the snatches in unbroken or very large sets. You should not rest with the DB more than once on any given set.

Choose movements for the triplet that allow you to keep moving with minimal breaks.