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DESCRIPTION

STIMULUS

This a 20:00 workout

Category: Pacer!

Goal: 8-12 rounds. This breaks down to ~2-3 rounds following each rowing disruption.

Athletes will have ~3:00 to accumulate as many rounds of RMU, Snatches, and Box Jump Overs as they can between sets on the row.

RING MUSCLE-UPS/Burpee PU

2 Ring Muscle-Ups should be performed in less than 30 seconds and ideally unbroken (less than 10 seconds)

With a smaller number per round, today is a great day to practice the RMU in a workout.

POWER SNATCHES

4 Power Snatches at a moderate load should be completed in less than 30 seconds

Quick singles will likely be the desired strategy for most athletes.

BOX JUMP OVERS

8 Box Jump Overs should be completed in less than 45 seconds.

Think about finding a height/technique that allows for at least one box jump over every 5 seconds.

ROW

500m on the Rower will take between 1:45 and 2:15. If we cannot stay closer to the 2:00 mark, scale the distance to 400m.

EFFICIENCY TIPS

Rowing will take about 7:00-9:00 in total of our 20:00 window, leaving us ~12:00 to accumulate reps of our triplet.

With sets of 2, 4, and 8 reps, we’ll be moving from station to station quickly and transitions will be important.

For a large potion of the workout, we can recover on the rower, going above a comfortable speed will cost us more than it will help today.

Hold yourself to not resting too much between reps on the barbell or before hopping up to the rings.

Stepping down from the box on the Box Jump Overs will keep our heart rate lower going back into the Ring Muscle-Ups.

“Bait and Switch” (AMRAP – Rounds and Reps)

“BAIT AND SWITCH”

AMRAP 20:

2 Burpee Pull Ups

4 Power Snatches

8 Box Jump Overs

[On the 0-5-10-15]:

500 Meter Row

Subs

25/18 Cal Bike or 400m Run

RX+-135/95#, 24/20″, 2 Ring MU

RX -105/75#, 24/20″

50-59 -95/65#, 20/16″, Burpee Jumping PU

60+-75/55#, Step Overs, Burpee Ring Row

Basics-10 AMRAP, 250m Row, Burpee RR,

PVC/BB PS, Step Overs