General Warm-Up
2 Sets, For Quality
200m Run
:30 Jump Rope (Running Singles, Singles, Double Unders)
10m A Skips
10m B-Skips
2x (10m/10m) Lateral Shuffle
Row Skill Work
2 Sets
-30sec Arms Only Rowing
-30sec Body and Arms Only Rowing
-30sec Legs and Body Only (straight arms)
-:30sec Low Stroke Rate
-15sec High Stroke Rate
:30sec @ Goal Pace

“Brain Stew”
4 Rounds for Time
500m Row
50 Double Unders
800m Run
Score: Time
Time Cap: 35:00

Level 2:
4 Rounds for Time
400m Row
40 Double Unders
600m Run
Score: Time

Level 1:
4 Rounds for Time
300m Row
75 Single Unders
500m Run
Score: Time

Masters 55+:
4 Rounds for Time
400m Row
40 Double Unders
600m Run
Score: Time

Goal: 24:00–28:00 total time, aiming for consistent splits per round. Split per round @ 6-7 minutes / round

Stimulus: Aerobic stamina and cyclical efficiency with interference from skill work under fatigue.
RPE: 7.5–8.5/10

Primary Objective: Consistent Pacing Round to Round
Secondary Objective: Complete in under 28 minutes

Workout Strategy:
“Brain Stew” is a longer aerobic grind designed to build sustainable pacing and stamina across multiple modalities. Athletes should row at ~80% effort, finishing in 1:45–2:10 to leave room for controlled double unders. The jump rope is the key transition point—athletes who can remain calm and unbroken here will save significant time. The 800m run should be a steady push—ideally around 5-10k pace—without spiking too high early. Athletes should aim to keep the first round conservative, then push gradually into negative splits in the final two rounds. This workout rewards rhythm and mental discipline—staying smooth on rope and breathing through the run.

Movement Modifications (If Needed):

• Row: Reduce to 400m–300m for time management, or substitute with Ski Erg (500m) or Bike Erg (1000m) if equipment is limited.
• Double Unders: Scale to 40 or 30 reps, or substitute 75 single unders / 30 lateral hops if jump rope skill or impact is limiting.
• Run: Reduce distance to 600m–500m as needed, or sub 1800/1700m Bike Erg / 850/800m Ski Erg / 900/850m Row for joint limitations or weather concerns.