2024-09-19

• Overview: Short and fast intervals today aiming for accumulating calories. We will need to find our threshold for these movements and sit just under it to be able to maintain consistent intensity across the rounds. Efficiency when we transition onto the rower and how quickly we can get our rower fan up to speed in the earlier rounds will be key today.
• AbMat Sit-ups: About :40 or less of work. Smooth and unbroken.
• Lateral Rower Burpees: Less than 1:00 of time across each round, including the set of 10.
• Calorie Row: Time here increases as we progress, aim to maintain a consistent cal/hr pace throughout.
• Score: Total Calories accumulated.

• Athletes should be able to tell that in the first few rounds, while intensity is high, we aren't going to have a ton of time on the rower to get calories. We do get more time here as we progress so we don't want to come out too hot and want to try and increase our intensity on the rower as we get to the longer rounds of rowing.
• Sit-ups should be smooth and fast with the smaller set to open, breathe here and set yourself up to get to work quickly on the burpees that follow.
• Burpees should be a steady cadence and we should be able to control our breathing well enough to have some gas for the rower each round.

SIT-UPS

• Reduce Reps
• Hollow Rocks

LATERAL BURPEES OVER ROWER

• Reduce Reps
• Burpees with Lateral Hop
• Regular Burpees
• Calories On Any Machine (10-1)
• Remove Push-up

CALORIE ROW

• Sub Ski/Bike Erg/Air Runner/Echo/Assault

2 Rounds:
5 AbMat Sit-ups
2 Lateral Rower Burpees
5/4 Calorie Row
Rest :20