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DESCRIPTION

STRUCTURE: In a Team of 2, athletes will have 25:00 to complete as many rounds of 30 AbMat Sit Ups and 300ft. Dumbbell Farmer’s Carry while their partner is out for a 600 Meter Run.

STIMULUS: “QUARTER PAST” is a Pacer workout.

STRATEGY: Athletes should be able to complete the Run in 3:00.

SCALING: If needed, athletes should decrease the Run to 400 Meters.

SCORING: Athletes’ score will be Total Rounds + Reps completed by their Team.

EFFICIENCY TIPS

“QUARTER PAST”

-Athletes should push the pace (without sacrificing Quality) on AbMat Sit Ups and Farmer’s Carry

-Athletes should use the Run as recovery

WOD

“Quarter Past” – TEAM OF 2 (AMRAP – Rounds and Reps)

“QUARTER PAST”

[TEAMS OF 2]

AMRAP 25:

30 AbMat Sit-ups

300ft. Dumbbell Farmers Carry

Switch After Partner Completes:

600 Meter Run

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry

Subs

1500m Bike or 750m Row

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

INDIVIDUAL VERSION

“Quarter Past” – INDIVIDUAL VERSION (AMRAP – Rounds and Reps)

“Quarter Past” – INDIVIDUAL VERSION

AMRAP 25:

30 AbMat Sit-ups

300ft. Dumbbell Farmers Carry

600 Meter Run

Subs

1500m Bike or 750m Row

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics- 15 AMRAP 400m Row