2024-02-05

• Overview: Legoland is on the agenda, we've got descending sets of burpees over the rower paired with consistent size sets of rowing meters and double unders. Don't let the descending reps of burpees distract you, the heft of this workout is in the row and dubs today!
• Burpees: About 2:00, 1:30, 1:00, :45 or less, respectively.
• Row: About 2:00 or less.
• Double Unders: About 1:30 or less.
• Score: Total time to complete work.

• Athletes should aim to find a consistent pace on the bigger sets . of burpees so that they can increase their speed into the smaller sets at the end.
• Finding a sustainable pace on the first 3 rounds of rowing and double unders will be key to be able to hold intensity through the final round

BURPEES OVER ROWER

• Reduce Reps
• Lateral Jump Over Line
• Regular Burpees
• Calorie Bike Erg
• Calorie Assault or Echo Bike
• Calorie Ski

500M ROW

• Reduce Distance
• 2:00 Time Cap
• 400m Ski
• 1000m Bike
• 400m Run
• 300m Air Run

DOUBLE UNDERS

• Reduce Reps
• 115 Single Unders
• Plate Hops
• 75 Reps of Singles & Doubles (Mix of Both)
• 1:30 Time On Any Machine

1 Round:
3 Burpees Over Rower
200/150m Row
15 Double Unders