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DESCRIPTION

STRUCTURE: “Doce” is a repeat workout last completed on Nov. 20, 2020. Athletes will complete three 4:00 intervals of work with 4:00 of rest in between. Each interval will start with 27/21 Calories on the Rower, into 21 Power Cleans, then 15 Burpee Box Jumps. If athletes finish that work they will go back to the rower and repeat as much of that work as they can.

STIMULUS:”Doce” is a Sprint Threshold workout.

STRATEGY: Each movement today should be completed in under 1:20.

SCALING: When choosing weights for the barbell, athletes should aim to complete 21 reps in 3-4 Sets at the first round weight, 2-3 sets in the second and 1-2 sets in the third.

SCORING: Athletes score today is the sum total of their reps across all 3 rounds.

EFFICIENCY TIPS

20:00 from start to finish but 12:00 of work today, with rest built in, each interval is a sprint.

-Athletes should aim to get further in each round than the one before as weight goes down.

WOD

Doce (3 Rounds for reps)

“DOCE”

3 Rounds x AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jumps

Rest 4 Minutes Between Rounds

Start Round 1 with heaviest weight and each round go down in weight

*Score=Sum Total Reps