Endurance- teams of 5
Back to a waterfall
10 rounds each
Bike
burpee
Ski
row
Rest
Switch every minute
9am
warm up
Straight Through 20/15 Calorie Row
20 Kip Swings
20 Step Ups, unweighted
15 Kipping Knee Raises
20 Step Ups, light weight
10 Toes to Bar
10 Step Ups, workout weight
20/15 Calorie Row
Wod
Until 200/160 Calories have been completed.
AMRAP 2 Minutes
– (Buy in movement)
Max Machine Calories in remaining time
Rest 2:00
Buy In alternates each round between:
– 12 Toes to Bar
– 24 Single DB Step Ups 50/35lbs to 24/20″
Continue with 2:00 of work, 2:00 of rest alternating buy-in movements until 200/160 Calories have been completed.
8 Round Cap Any machine may be used, and athletes may rotate machines as desired.
STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: N/A Rest: N/A
Coach Focus: N/A
Additional Notes/Resources: N/A
CONDITIONING
Feel: Cardio Pacing: Reach
Target Score: 8 rounds or less Firebreather Score: 6 Rounds or less
Scaling
– Toes to Bar: Should not exceed :45/3 sets.
– Step Ups: Should not exceed 1 minute
Coach Focus: Coaches should push their athletes to hold aggressive paces on both the buy-in movements and the machine. Athletes should be told that 1:1 rest is coming and the faster they go, the faster they are done. Athletes should have roughly :90 in the rounds that start with T2B and :60 in the rounds that start with step ups. 2:00 of work and 2:00 rest is partially meant to make logistics easier if machines/equipment is limited.
Additional Notes/Resources: This workout is 2:00 of work, 2:00 of rest, where each new interval athletes are buying in with the opposite movement (e.g. on one round, athletes perform 12 toes to bar before moving to a machine. The next interval they perform the step ups before moving to their machine).
COMPETITOR EXTRA
Feel: Gas Pacing: Sustain
Target Score: 10-15 Minutes Firebreather Score: Sub-10 Minutes
Scaling:
– SBC: Clean and Jerk 155/105lbs or Power Snatch 135/95lbs in sets of 5 (touch
and go or singles) is a comparable sub.
Coach Focus: This stimulus is extremely gassy and should hopefully allow for athletes the ability to steadily trade sets of 5 back and forth without major rest periods. Coaches need to be sure to not over scale the weight to maintain the “gassy” stimulus. If the barbell is too light athletes will reduce the gas stimulus and the workout will be less effective.
Additional Notes: N/A
Extra work
For Time with a partner
100 Sandbag Cleans 150/100lbs
Must be done in sets of 5