2024-04-09

• Overview: We've got a lung and leg burner today that's sure to put you into overdrive quickly if you're not careful! This one is a delicate balance of hard push and maximizing recovery with big rest in between each interval. How fast can you go and how fast can you begin to recover without losing momentum as the weight increases each round?
• Row: About 2:00 of work.
• Run: About 2:00 of work.
• Thrusters: 2:00 or less of work each round.
• Score: Total time to complete work.

• Athletes should know they will most likely be able to go a little harder on the row and run each round than they probably want to, and should try to lean into this a little bit.
• If you are super confident on the barbell today, definitely push to hold similar paces each round on your row and run and plan consistent working sets on the barbell when you get back knowing rest is coming.
• Athletes that are less confident with the thruster may choose to hold consistent but slightly less intense pace on the row and run so that they can hold a consistent working set pace with their barbell.

500/450M ROW

• Reduce Distance
• 2:00 Time Cap
• 400/360m Ski
• 1000/900m Bike
• 400m Run
• 300m Air Run

400M RUN

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

THRUSTERS

• Reduce Loading
• Sub Dumbbells
• 60-40-20 Air Squats

3 Rounds [One at each working weight]:
:20 Row
50m Run
3 Thrusters @ Weight 1

:20 Row
50m Run
3 Thrusters @ Weight 2

:20 Row
50m Run
3 Thrusters @ Weight 3