2024-06-28

• Athletes are building to a weight that they can complete a set of 20 reps at.
• We should not be building to a point of failure this week as we will be attempting a true 20 rep max next week. We should start to feel the fatigue around reps 12-15 and need to focus on good technique through the end of the set.
• About 50% of your 1RM is a good estimate for where you may want to complete your 20 rep set today.
• If we are struggling to maintain our form and technique we should consider bringing the weight down a little bit in order to move well.
• Score: Load used for 20 rep set.

• Box Squat
• Front Squat

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
12 Empty Barbell Back Squats

10 Back Squats @ A Light Weight

3 Sets of 5-10 Back Squats Building to your 20 Rep Set Weight

Rest 2:00 before attempting your 20 rep.

• Overview: Today's piece requires knowing where to push and where to pace. These two movements don't allow a lot of space to breathe unless we choose where that's going to be. While we have to hold a pretty hard pace on our row to give ourselves time on the burpee box jumps, if we come out frantically trying to accumulate our burpee box jumps, our row will suffer down the line.
• Burpee Box Jumps: Athletes should be aiming to get at least 8 or 9 reps per round. These ARE the workout, adjust as needed to get these reps in!
• Row: About 1:00 or less, since the goal is to have time to accumulate BBJ reps, we should adjust this as needed for intensity and completing within a minute.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes that are more confident in their row should aim to keep a hard pace here to allow for more time at the box, where they should find a smooth cadence that allows them to catch their breath just a bit before having to return to their rower.
• If we are more confident in our speed on the burpee box jumps you may choose a more conservative pace on the rower (still completing within 1:00) so that you can start working faster at the box when you get there.

250/225M ROW

• Reduce Distance
• 1:00 Time Cap
• 200/180m Ski
• 500/450m Bike
• 200m Run
• 150m Air Run

BURPEE BOX JUMPS

• Reduce Box Height
• Burpee Box Step-Ups
• Burpees Only
• Box Jumps Only
• Burpee Box Jump Overs

1 Round:
150/125m Row
3 Burpee Box Jumps