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“Catch Fire” (Time)

“Catch Fire”

3 Rounds For Time:

1,000 Meter Row

200 Meter Farmers Carry (2DB)

40 Reverse Lunges

30 min Time Cap

Subs:-50/35 Cal Bike or 800m Run


RX -35/20#


60+-750m Row, 15/10# Goblet Squats

Basics-250m Row, 200m FC 10/8#, 10 Reverse Lunges

Today’s simple triplet workout is a repeat from 11.19.20

Your score for this “grunt work” style session is the total time it takes to complete the 3 rounds

This long and sweaty piece will take between 20-30 minutes to complete


2 dumbbells are prescribed for this station, but you can also use kettlebells if you’re short on equipment

Choose a load that allows you to complete the 200 meters with 1 break when fresh


* These lunges are just completed with bodyweight, no external loads

* The back knee should make contact with the ground

* Stand to full extension with the lower body between steps