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STRUCTURE: For time athletes will complete 100/80 Calorie Row, 50 Dumbbell Hang Power Snatches, and 30 Dumbbell-Facing Burpees. Directly into, 50 Alternating Front Rack DB Lunges. Athletes should switch arms every 5 reps on the Snatches.

STIMULUS: “JACK SPARROW” is a Threshold workout.

STRATEGY: Athletes should aim to finish the row in under 7:00, the Dumbbell Hang Power Snatches in under 2:00 with 1-2 breaks, the Dumbbell-Facing Burpees in less than 3:00, and the Lunges in 3:00 with 2-6 quick breaks.

SCALING: Athletes can cap the movements at around 7:00, 9:00, 12:00, and 15:00 or decrease the weight/distance.

SCORING: Today’s workout is scored for time. We are looking to have athletes finish in 12-15 Minutes.


-Sprint start on the Rower then settle in

-Athletes should breathe during the Snatches maintaining a moderate cycle pace, switching arms every 5 reps

-Steady pace on the Burpees. Athletes can step up from the burpee as a pacing method

-Athletes should move as fast as possible on Lunges while still maintaining quality reps


“Jack Sparrow” (Time)


For Time:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches

30 Dumbbell-Facing Burpees

Directly Into..

50 Alternating Front Rack DB Lunges

17 min Time Cap


80/64 Cal Bike or 1200m Run

RX+-50/35# (1 DB)

RX -35/20# (1 DB)

50-59-20/15# (1 DB)

60+-15/10# (1 DB), Burpee Step Over, Goblet Squats

Basics-40 Cal Row, 25 Alt DB Snatches, 15 Burpees, 25 Lunges (no weight)