3 Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Thrusters @ 70/47.5kg (155/105lbs)
9 Bar muscle-ups

Time cap. 22:00

SESSION NOTES
Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.

Strategy. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the thrusters. Aim to keep these to 1-3 sets based on your capacity.

It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired.

It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing in each movement?
– How did your row pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Other monostructural (500mSkiErg or 1000m BikeErg or 400m Run)
Box jump overs → Lower box → Step overs
Thruster → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

Accessory

3 Rounds

10+10 Db single arm half kneeling press
8+8 Db single arm bent over row (pause @ top of pull)

10+10 Banded lateral raise

5 strict leg raise + 10-15s L- hang

• 3min.: Row/Bike/Run

• 2 rds:
  5 Deadlift
  5 Muscle snatch
  5 OHS
  5 Burpee

• 2x 3-position power snatch

• 2x
  50m Row
  3 Power snatch
  3 Burpee

The Spartan

400m Run with Slam/Med ball @9/12kg

10 Rope Climb

400m Run with Slam/Med ball @9/12kg

60 Burpee Box jump over // partner on a dead hang

400m run with Slam/Med ball @9/12kg

60 Pull up // partner on plank hold

400m run with Slam/Med ball @9/12kg

60 DB box step over @2x22,5/15 // partner on wall sit

Cash out: 300 DU

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
3 Heavy Deadlifts 285/185
20 Double Unders

*score is slowest round

walk, jog, bike move for 30 mins or so.

2 rds:
1min.: Row/Bike/Run
10 KB swing
10 Qoblet squat
10 Ab twist

• 2 rds:
  10-20 DU's
  6 DB snatch
  6 T2B
  6 Wallball

• Mobility...

6x 90sec on/90sec off
(Alternate between A & B)

A)
12/9cal ergo of your choice
HSPU (box HSPU, pike push up)

B)
12/9cal ergo of your choice
Hollow rock/hollow hold/V-up/ weighted sit up/sit up

Kirjoita kommentteihin liikkeet + toistomäärät per kierros!

For Time
30 Thrusters

@70/47.5

(8 min cap)

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This will be heavier on the brain than the body.
Do in small sets, start slow and keep a steady pace.

OPTIONAL COOL DOWN
8:00 of Yoga Flow...
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound