2024-11-07

Mindset

Be Curious, Not Judgemental

"EuroTrip" 35 min

For Time:
4 Rounds "Work" + 80/64 Calorie Row
3 Rounds "Work" + 60/48 Calorie Row
2 Rounds "Work" + 40/32 Calorie Row
1 Round "Work" + 20/16 Calorie Row

[Work]:
30 Double Unders
5 Strict Pull-ups
15 AbMat Sit-ups

Time Cap: 35 Minutes

Stimulus

Overview: Today one round of "work" is 30 double unders, 5 strict pull ups, and 15 abamat sit ups. You will complete 4 rounds of that triplet before advancing to the rower, and follow that flow for the rest of the workout. You should be able to complete one round of the "work" in under 2 minutes.
Double Unders: The goal is unbroken. 0:30 or less.
Strict Pull Ups: Choose a variation that will allow you to complete these reps unbroken or two quick sets.
AbMat Sit ups: Unbroken reps, 0:30 or less.
Row: 6:30/5:00/3:30/1:30 Time frames
Score: Total time

Strategy

Ideally, all of our "work" rounds are completed unbroken today. Choose rep schemes or scaling options that will allow for as close to unbroken as possible.

Substitutions

DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
6 Burpees
0:30 Effort On Any Machine

STRICT PULL-UPS

Reduce Reps
Banded Strict Pull-Ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

ABMAT SIT UPS

Reduce Reps
Hollow Rocks

[MEN] 80-60-40-20 CALORIE ROW

6:00-4:30-3:00-1:30 Time Cap
64-50-32-16 Calorie Ski
64-50-32-16 Calorie Echo Bike
80-60-40-20 Calorie Bike Erg
1,000-800-500-250m Run
5:00-3:45-2:30-1:15 Moderate Effort on Treadmill/Runner

[WOMEN] 64-48-32-16 CALORIE ROW

6:00-4:30-3:00-1:30 Time Cap
52-40-26-13 Calorie Ski
52-40-26-13 Calorie Echo Bike
64-48-32-16 Calorie Bike Erg
1,000-800-500-250m Run
5:00-3:45-2:30-1:15 Moderate Effort on Treadmill/Runner

Movement prep

1 Round:
1 Round of Work
10 Calorie Row