2024-01-08

• Overview: In this 4 round triplet, athletes will be challenged to move at the same pace throughout. Can you make your last round look like your first?
• Row: Calories should take 2:20 or less to complete.
• Box Jumps: Rebounding is not permitted. Athletes should be able to complete these reps in 90s or less each round.
• Power Cleans: Moderately heavy barbell that you can complete steady singles with during the workout. Loading should not exceed 65% of your 1RM Power Clean. Reps should take 90s or less to complete.
• Score: Total time. If capped, add 1s for every incomplete rep.

• A great goal we can have in this workout is to complete each round in roughly the same amount of time.
• Let's row at a steady pace here. We're looking to hold about 15/12 cals per minute. Use this as a guide for pacing out the 30/24 cals.
• Let's also settle into a steady pace on the box jumps. No need to rush here but if feeling good, we can try to push the pace here a bit.
• On the barbell, quick singles, small sets, or even 1-2 sets are all possible options. Let's choose the strategy that allows us to stay moving.

30/24 CALORIE ROW

• Reduce Cals
• 30/24 Cal Bike Erg
• 24/20 Cal Echo or Assault Bike
• 24/20 Cal Ski
• 400m Run
• 300m Air Run

BOX JUMPS

• Reduce Box Height
• Reduce Reps
• Box Step-Ups
• 30 Squat Jumps
• 20 Reverse Lunges

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells

7 Calorie Row
6 Box Jumps
5 Power Cleans