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DESCRIPTION

STRUCTURE: Athletes will complete 4 AMRAP 3’s followed by 3 minutes of rest. Each AMRAP 3 will start with 25 Bar-Facing Burpees, then athletes will complete as many Front Squats as possible in remaining time. The barbell weight will decrease every AMRAP.

STIMULUS: “Going Nowhere” is a Interval Threshold workout.

STRATEGY: Athletes should be able to complete 25 Bar-Facing Burpees in under 2:30 leaving at least 0:30 for Front Squats each round.

SCALING: Athletes can cap Bar-Facing Burpees at 2:30 or scale reps.

SCORING: Athletes’ score will be their Sum Total Reps of Front Squat.

EFFICIENCY TIPS

-Athletes need to find their threshold pace where they move efficiently through the Bar-Facing Burpees but not so fast that they need to rest on the barbell

WOD

Going Nowhere (4 Rounds for reps)

“Going Nowhere”

AMRAP 3:

25 Bar-Facing Burpees

Max Front Squats

Rest 3 Minutes

AMRAP 3:

25 Bar-Facing Burpees

Max Front Squats

Rest 3 Minutes

AMRAP 3:

25 Bar-Facing Burpees

Max Front Squats

Rest 3 Minutes

AMRAP 3:

25 Bar-Facing Burpees

Max Front Squats

RX+-M- 155/135/115/95 F- 105/95/85/65

RX -M- 135/115/95/75 F-95/85/65/55

50-59-M- 115/95/75/65. F-85/65/55/45

60+-M-95/75/65/55. F-65/55/45/35, Step Over Burpees

Basics- 10 Burpees, 10 Front Squats, Rest remainder of 3 min