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DESCRIPTION

STRUCTURE: Athletes will start with a 500/400 Meter Row, then complete 21-18-15-12-9-6-3 Lateral Burpees Over Rower. . . after every set of Burpees, athletes will Row 500/400 Meters. (Athletes end on the Rower!)

STIMULUS: “SLALOM” is a Threshold workout.

STRATEGY: Athletes should maintain a consistent pace on the Rower making sure not to come out too fast on the first 2-3 Rows. Athletes should move at a controlled pace on the Lateral Burpees Over Rower; gradually speeding up each round as the reps decrease.

SCALING: Athletes shouldn’t spend more than 2:15 on the Rower. If needed, athletes can Burpee in place.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20-25 Minutes. It may be helpful to cap this workout at 28 Minutes.

:Slalom” (Time)

“SLALOM”

For Time:

500/400 Meter Row

21 Lateral Burpees Over Rower

500/400 Meter Row

18 Lateral Burpees Over Rower

500/400 Meter Row

15 Lateral Burpees Over Rower

500/400 Meter Row

12 Lateral Burpees Over Rower

500/400 Meter Row

9 Lateral Burpees Over Rower

500/400 Meter Row

6 Lateral Burpees Over Rower

500/400 Meter Row

3 Lateral Burpees Over Rower

500/400 Meter Row

28 min Time Cap

RX+-Same as RX

RX-As Written

50-59-Step Over Rower

60+-Step Over Rower

Basics-250m Row, 12-10-8-6-3-4-2 , Just Burpees