2024-03-08

• Overview: In this long 20 minute grinder, pacing and staying focused will be key. Time out 1 full round at your projected workout speed to help with pacing and so you can have rough split time goals. Have your judge hold you accountable in the later rounds.
• Row: Hands should start OFF the handle. Each 300m row should take 2:00 or less to complete. Athletes can have assistance resetting the rower each round. During the row, 10 meters = 1 rep, rounded down (e.g., 237 meters = 23 reps). If time expires during the row, record your score when the monitor has come to rest.
• Deadlifts: Reps should take 30s or less to complete each round. Using gymnastics grip is NOT allowed in this workout for better grip. The barbell must tap the floor at the bottom of each rep. At the top, hips and knees should reach full extension and head and shoulders should be behind the bar when viewed from the side.
• Double Unders: The double unders should take 1:00 or less to complete each round.
• Score: Total Rounds + Reps

• If the deadlift weight and double under reps are "easy" for you, this workout is all about pacing things out so that every round looks roughly the same. Nailing your pacing before you start and being smart right out of the gate will be key.
• If the deadlift weights are a concern but the double unders are a non-factor, let's break the deads into smaller sets or even singles to help us keep moving. We still want to stick to a pacing plan but the way we are going to do so is by being smart on the deads.
• If the double unders are your major concern but the deadlifts are a non-factor, let's plan to break the double under reps into smaller sets to help us stay moving. If we know we are going to be tripping up and have the potential to be frustrated, we need to fight the urge to be emotional about it. The more emotional we are , the harder the workout is going to become. We can make up our time lost on the jump rope on the row and on the deadlifts by moving just a bit faster than you would if you were just going to choose to do single unders.
• There are lots of transitions in this workout. Let's make these as smooth as possible. Have your judge reset your monitor, keep your barbell in the same spot, and set up your jump rope after each round.

SCALED VERSION
As Many Rounds & Reps As Possible In 20 Minutes of:
300 Meter Row
10 Deadlifts
50 Single Unders

Barbell: 135 / 95 lb

FOUNDATIONS
As Many Rounds & Reps As Possible In 20 Minutes of:
30 Strokes On The Rower
10 Deadlifts
50 Single Unders or Jumping Jacks

Barbell: 75 / 55 lb

Time Out 1 Full Round @ Projected Workout Speed:
300 Meter Row
10 Deadlifts
50 Double Unders