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DESCRIPTION

STRUCTURE: First athletes will complete 5 rounds of 15/12 Calories on the bike and 10 Burpees. Once that is completed athletes will rest 5:00 before completing 5 rounds of 10 Power Cleans and 10 Burpees

STIMULUS: “‘Til Death Race Do Us Part” is a “Sprint Threshold” Workout

STRATEGY: 15/12 Calories on the Bike should take less than 1:00. Every set of 10 Burpees should take 0:45 or less. Each set of 10 Power Cleans should be completed in 1:00 or less.

SCALING: Choose a number of calories for the Bike than can be completed under 1:00 for all 5 rounds. Choose a number of burpees for each round that is doable for 10 sets. Choose a load and number of reps on the barbell that allows for sets of 5 for at least 3 rounds.

SCORING: Athletes score today is the total time it takes to complete the workout, including rest.

EFFICIENCY TIPS

-100 Burpees in total, Do them all at the pace you would do 100 straight through with

-Sets on the barbell will separate good times from very fast times

WOD

Til Death Race Do Us Part (Time)

“‘TIL DEATH RACE DO US PART”

5 Rounds:

12 /9 Calorie Bike

10 Burpees

Rest 5 Minutes

5 Rounds:

10 Power Cleans

10 Burpees

25 min Time Cap

Subs-15/12 Cal Row or 100m Run

RX+-135/95#

RX-115/75#

50-59-95/65#

60+-75/55#

Basics-8 Cal Row/5 Burp, 5 PC PVC/BB 5 Burp