2024-03-28

• Overview: Today's piece should immediately get us thinking about how we want to pace and where we want to recover our breathing and heart rate during our work. One minute of rest is not much time so we need to be careful not to come out too hot, while not coming out so slow that we will not make it under the time cap. A delicate balancing act from start to finish!
• Run: About 2:00 of work, our pace should be something sustainable from round 1.
• AbMat Sit-ups: Less than 1:00 of work on these. Goal here should be to stay as consistent on time on these throughout.
• Rope Climbs: Less than 1:00 of work here.
• Score: Time to complete work.

• Goal should be to try and find a pace that allows for less than 4:00 of work per round, so that our total time does not exceed 5:00 including our rest.
• Athletes that are strong on the run may choose to push here and pace the last two movements.
• Athletes more confident in their ability to push on the sit-ups and rope climbs may opt to use the run as time to recover or maintain their breathing.
• Finding a pace and cadence early will help maintain your splits and allow for a bit of a push toward the final round or two.

400M RUN

• Reduce Distance
• 2:00 Time Cap
• 500m Row
• 320m Ski
• 800m Bike
• 300m Air Run

SIT-UPS

• Reduce Reps
• Hollow Rocks

ROPE CLIMBS

• Reduce Height
• Reduce Reps
• 2 Lay to Stand Rope Climb
• 3 Strict Pull-Ups = 1 Rope
• 4 Alternating Dumbbell Plank Rows = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope

1 Round:
100m Run
10 AbMat Sit-ups
1 Rope Climb