“Waterproof"
21 - 15 - 9
Row Calories
Front Squats (95/65)
15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)
12 - 9 - 6
Burpees over Bar
Thrusters (95/65)
GENERAL
Three separate couplets, with decreasing rep scheme and increasing difficulty on the squatting movement
Go right from one couplet to the next with no rest between
ROW
Women will row 15-10-5 calories
SQUATTING MOVEMENTS
Choose one weight based on the thruster
Should be something you can complete 25+ unbroken when fresh
TOES TO BAR
Choose a variation you could get the 15 unbroken when fresh
Better to adjust the variation and not the rep scheme to keep the numbers simple
BURPEES OVER THE BAR
Burpees are lateral over the bar
LOGISTICS
Stagger by 5-6 minutes if short on rowers
THE WHY
Last Wednesday we had some 5 minute intervals with decreasing weight power cleans. As athletes fatigued, the drop in weight allowed them to hold a relatively similar score to the previous round and maintain intensity. The structure of this workout allows for something similar. While the weight stays the exact same, the rep scheme and complexity of the squatting movement will decrease. This better allows athlete to preserve their speed and break-up strategy as they get tired.