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STRUCTURE: Athletes will complete 100 Lateral Burpees Over Rower for Time; every 2 Minutes athletes will Row 250/200 Meters starting at 0:00.

STIMULUS: “SOLITARY CONFINEMENT” is a Threshold workout.

STRATEGY: Athletes should be able to complete the Row in 1:00. Athletes should aim to complete 10-15 Burpees each round.

SCALING: If needed, athletes can. . .

Reduce Row Distance

Reduce Total Burpee Reps

Burpee in place

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 13-20 Minutes.


-Athletes should. . .

-Strategically choose a number of burpees to try and maintain

-Cap the Row at 1:00

-Burpee for until 1:50 leaving at least 0:10 to transition back to the rower

“Solitary Confinement” (Time)


For Time:

100 Lateral Burpees Over Rower

Every 2 Minutes [Starting @ 0:00]:

250/200 Meter Row

20 min Time Cap


Bike 500/400m Jumps over Tall parallettes

RX+ Same as RX’d

RX – As Written

50-59 -90 Burpee Step Over Rower

60+ -80 Burpee Step Over Rower

Basics-50 Just Burpees 150m Row