Daily training
2024-03-19
"The DeLorean"36 min
5 Rounds x AMRAP 4:
15 Toes to Bar
30/24 Calorie Row
60 Double Unders
Max Calorie Row
* Rest 4 Minutes Between Rounds
Stimulus
- Overview: Big rest between matching time intervals of work means holding the same intensity or trying to increase our intensity as we go. Do you choose a hard effort pace on the first row to gain more time on the second or do you hit the first row at a sustainable pace to be able to hit the second time hard? The choice is yours.
- Toes to Bar: 1-2 Sets in :30 or less.
- Calorie Row: 2:00 or less.
- Double Unders: :45 or less.
- Score: Reps accumulated over all 5 rounds.
Strategy
- Athletes should aim to hit about the same number of calories each round.
- Some athletes may be comfortable pushing the first row to get back to the rower with more time.
Substitutions
TOES TO BAR
- Reduce Reps
- Toes To As High As Possible
- Knees To Chest
- Sit-Ups
- V-Ups
CALORIE ROW
- Reduce Reps
- 1:30 Time Cap
- 25/20 Calorie Ski
- 30/24 Calorie Bike Erg
- 25/20 Calorie Echo/Assault Bike
- 400m Run
DOUBLE UNDERS
- Reduce Reps
- 90 Single Unders
- 30 Plate Hops
- 60 Reps of Singles & Doubles (Mix of Both)
- :45 On Any Machine
Movement prep
On A 2:00 Clock:
7 Toes to Bar
8/6 Calorie Row
15 Double Unders
Max Calorie Row