"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles
GENERAL
Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00 - 20:00
Score is the slowest of the 6 rounds
DUMBBELL POWER SNATCHES
Choose a weight you can go unbroken with throughout the workout
Alternating arms with each rep
BURPEES OVER DUMBBELL
Burpees are completed lateral over the dumbbell
Feet should pass over the bell, not around it
SHUTTLE RUNS
Cones or tape set 10 meters apart
Every touch with one point of contact counts as a repetition
THE WHY
There is a good amount of psychology sprinkled in to this high intensity interval workout. We’ve all been there before where we come out hot and start to doubt ourselves within in the middle of the workout. When we enter the panic zone too early, it is hard to get back to a place where we feel in control. This is why using the first round as a “feeler” is so helpful. Picking a pace just outside our comfort zone in round one introduces us to what we have in store for the remaining five. Moving with a purpose, but not at 100% effort, allows us to better control our minds and our bodies. We then have a better idea of what pace is sustainable. The last round is where we want to empty the tank and enter the panic zone a bit, as we know there is no work left after.