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STRUCTURE: Athletes will complete 50 Box Jump Overs, 1,000/800 Meter Row, 50 Wall Balls, 10 Rope Climbs, 50 Wall Balls, 1,000/800 Meter Row, and 50 Box Jump Overs for time.

STIMULUS: “ETA” is a Pacer workout.

STRATEGY: Athletes should be able to complete 50 Box Jump Overs in 2:00, 1,000/800 Meter Row in 4:00, 50 Wall Balls in 2:30, and 10 Rope Climbs in 5:00.

SCALING: Athletes should aim to start Rope Climbs by the 10:00.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20-30 Minutes.


Athletes should aim to be constantly moving the whole workout at a consistent and steady pace

-Athletes should start working at the pace they see themselves moving at on the second half during the first half of the workout


ETA (Time)


For Time:

50 Box Jump Overs

1,000/800 Meter Row

50 Wall Balls

10 Rope Climbs

50 Wall Balls

1,000/800 Meter Row

50 Box Jump Overs

32 min Time Cap

Subs-800m Run or 2000/1600m Bike

RX+-Same as RX

RX-24/20″, 20/14#, 10/9′

50-59-20/16″, 14/10#, 10/8′, 20 RC Prog

60+Step Overs, 10/6#, 10/8′, 20 RC Prog or Ring Rows

Basics025 Step Overs, 400m Row, , 25 WB, 20 Ring Rows