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STRUCTURE: Athletes will complete 3,000 Meter Row, 300 Double Unders, and 3 Mile Run for time- unpartitioned.

STIMULUS: “Triple 3” is a Pacer workout.

STRATEGY: Athletes should be able to complete 3,000 Meter Row in under 15:00, 300 Double Unders in under 5:00, and 3 Mile Run in under 30 Minutes.

SCALING: Athletes should cap 3,000 Meter Row at 15:00 and 300 Double Unders at the 20:00 mark.

SCORING: Athletes’ score will be the Time it takes them to complete the workout.


-Athletes should Row 0:05 – 0:10 above their 2k Pace

-Athletes should try to choose a number of Double Unders to maintain on the minute

-Athletes should pace the first two miles and try to finish strong on the final mile


Triple 3 (Time)

Triple 3

For time:

3,000-m row

300 double-unders

3-mile run

Time cap: 49 minutes


One Point Five (Time)

“One Point Five”

1500m Row

150 Double Unders

1.5 Mile Run