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“Under the Sea” (Time)

“Under The Sea”

For Time:

2,000 Meter Row

150 Double Unders (225 Singles)

100 Burpees

25 min time cap

Subs:-1 Mile Run or 100/75 Calorie Bike

RX+-Same as RX

RX -As Written

50-59-As Written

60+-150 Jump Ropes, 75 Burpees

Basics-750m Row, 150 Jump Ropes 25 Burpees

* No weights necessary for today’s 3-station chipper workout, as we’ll complete all cardio and gymnastics movements

* You’ll finish all the listed work at one station before advancing to the next

* Your score is the total time it takes to complete the 3 movements

* We expect this workout to take between 15-25 minutes to complete

* Row: ~8-10 Minutes

* Double Unders: ~2-4 Minutes

* Burpees: ~5-10 Minutes


* Let’s choose a rep number or variation that allows us to clear this station in 3-4 minutes maximum

* If done with the prescribed reps, this works out to about 40-50 reps on the minute


* These are standard burpees:

* Chest and thighs hit the floor in the bottom

* Jump or step off the floor

* Finish at full extension with a small clap overhead and air under the feet