2024-08-08

• Overview: We've got a beefy conditioning piece on the menu today and it's going to be important to pace our rowing from the very start. How efficient can you make your sets and transitions without coming out too hot, too fast? The name of the game is consistency, and this piece may trick you in the first half if you're not paying attention.
• Toes to Bar: 1-2 sets from rounds of 10-6, smaller rounds should be unbroken.
• Push-ups: Up to 3 sets in the larger rounds with short rest between sets.
• Row: Less than 1:00 of work every round.
• Score: Time to complete all work. Add 1s per rep not completed if time capped.

• Athletes should be able to sustainably keep their row to sub 1:00, or scale the distance down in order to do so. The row is our pacer today and we're spending most of our time there, so picking a pace that won't feel unmanageable under fatigue, is KEY.
• If we are very confident on our toes to bar and push-ups, we may opt to push the row pace a little harder since the distance is short.
• Athletes that are already planning their sets for toes to bar and push-ups should be finding a pace that will not blow up our lungs but will keep us under the 1:00 time frame. This will allow us to maintain our plan when it comes to toes to bar and push-ups, meaning you will finish this faster by being smarter from the start.

TOES TO BAR

• Reduce Reps
• Kipping Toes To As High As Possible
• Kipping Knees To Chest
• Sit-Ups/Hollow Rocks
• V-Ups/Alternating V-Ups

PUSH-UPS

• Reduce Reps
• Hand Release Push-Ups
• Box Push-Ups
• Dumbbell Bench Press

200/180M ROW

• Reduce Distance
• 1:00 Time Cap
• 180/160m Ski
• 400/360m Bike
• 100m Run
• :45 Effort on Air Runner/Treadmill

1 Round:
3 Toes to Bar
100/90m Row
3 Push-ups
100/90m Row