Workouts
Experimental

Daily training

2024-09-14

← →
Mindset

Cherish the Challenge

"Small" [HERO]45 min

3 Rounds For Time:
1,000 Meter Row
50 Burpees
50 Box Jumps (24"/20")
800 Meter Run

Time Cap: 45 Minutes

REPEAT FROM 8/26/23

SEE SUBSTITUTIONS FOR TEAM VERSION

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Stimulus
  • Overview: Athletes will be challenged on their pacing in this aerobic based workout. If paced correctly, each round should take roughly the same amount of time. Goal should be consistency until the final round where we should increase our pace towards the end if able.
  • Row: 4:30 or less to complete.
  • Burpees: Should take 4:00 or less to complete.
  • Box Jumps: Should take 2:00 or less to complete.
  • Run: The 800m run should take 4:30 or less to complete.
  • Score: Total Time. If time capped, add 1s for every rep not completed.
Strategy
  • Pace the row in a way that will allow you to hit a consistent, but quick pace on the burpees that follow. If you know your 2k time pace, let's aim to be about 5-10s slower than that for this workout with there being a total of 3,000m across the workout.
  • We should aim to push the pace on the burpees. This will likely be the most common place where athletes will lose time. Be smooth here and try to stay in motion, even if it's slow, as long as we're moving we're making progress.
  • Find a steady pace on the box jumps and try to catch your breath on top of the box. We don't need to move very fast here, we just need to be consistently moving.
  • The start of our run is going to feel a bit slower while our legs catch up a bit. Use the first 100-200m to regain some composure and then increase your speed as you get into the rest of your run.
Substitutions

1000 METER ROW

  • Reduce Distance
  • 800m Ski
  • 2000m Bike
  • 800m Run
  • 4:00 Effort on Air Runner/Treadmill
  • 50 Calorie Echo/Assault

BURPEES

  • Reduce Reps
  • No Push-Up Burpee
  • Sub Push-Ups
  • 4:00 Time Cap
  • 40 Calories On Any Machine
  • Sub Light Kettlebell Swing
  • Sub Box Jumps

BOX JUMPS

  • Reduce Reps
  • Reduce Box Height
  • Box Step-Ups
  • 75 Squat Jumps
  • Reverse Lunges

800M RUN

  • Reduce Distance
  • 4:00 Time Cap
  • 500m Row
  • 400m Ski
  • 1000m Bike
  • 25 Calorie Assault/Echo
  • 4:00 Effort on Air Runner/Treadmill

"Team Small" [TEAMS OF 2]
3 Rounds For Time:
1,000 Meter Row
50 Burpees
50 Box Jumps (24"/20")
800 Meter Team Run

Time Cap: 45 Minutes

* One rower per team
* Split row, burpees, and box jumps as you'd like
* Run together (first partner back can start rowing)

Movement prep

1 Round:
100 Meter Row
5 Burpees
5 Box Jumps
100 Meter Run

* Push the pace here faster than planned workout pace