Daily training
2024-01-22
Mindset
Not A Dress Rehearsal
"The Good Life"16 min
3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps (24"/20")
Time Cap: 16 Minutes
Stimulus
- Overview: Stimulus today is hard and fast! Athletes should be pushing their paces across all 3 rounds and keeping their transitions between movements fast.
- All athletes row the same distance today.
- Row: 2 minutes or less.
- Burpees: 1 minute or less.
- Box Jumps: 1 minute or less.
- No rebounding box jumps.
- Score: Time to complete work.
Strategy
- Some athletes may choose to build in speed as they move through each round of this piece.
- Athletes should try to maintain hard efforts across all 3 rounds.
- Choose a pace on the burpees and box jumps that allows you to hold a 2:00 or less pace on the rower to start each round.
Substitutions
500M ROW
- Reduce Distance
- 2:00 Time Cap
- 400m Ski
- 1000m Bike
- 400m Run
- 300m Air Run
BURPEES
- Reduce Reps
- Box Jumps
- :45 Effort on Any Machine
BOX JUMPS
- Reduce Box Height
- Reduce Reps
- Box Step-Ups
- Reverse Lunges
- 30 Squat Jumps
Movement prep
1 Round:
150m Row
3 Burpees
7 Box Jumps