2024-02-24

• Overview: Rowing bookended piece today with some small volume sets of toes to bar and front squats sandwiched in the middle. This means we're moving quickly through those rounds once we get to them. Smooth is fast, so finding a sustainable pace for unbroken sets will be important!
• Rows: 4:00 or less.
• Toes to Bar: Unbroken sets.
• Front Squats: Unbroken sets.
• Score: Total time to complete work.

• Athletes should aim to pace their first row so that they can keep their transition short and immediately get to work on the first round of toes to bar and front squats.
• Consistent and sustainable splits on the 7 rounds in the middle will help keep your breathing and heart rate in a manageable place.
• Second row should be a hard effort pace with no other work coming after.

1000/900M ROW

• Reduce Distance
• 4:00 Time Cap
• 800/720m Ski
• 2000/1,800m Bike
• 800m Run
• 600m Air Run

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Barbell
• 14 Air Squats

1 Round:
150/100 Meter Row
3 Toes to Bar
3 Front Squats
150/100 Meter Row