"Chicken Out"
Duration: 35:00
4 Rounds:
15/12 Calorie Row
9 Burpees Over Rower
200 Meter Farmers Carry
3 Rounds:
15/12 Calorie Row
9 Burpees Over Rower
200 Meter Farmers Carry
2 Rounds:
15/12 Calorie Row
9 Burpees Over Rower
200 Meter Farmers Carry
1 Round:
15/12 Calorie Row
9 Burpees Over Rower
Dumbbells: 50 / 35 lb's
Time Cap: 35 Minutes
STIMULUS
- Overview: Today you will complete 4 rounds of rowing and lateral burpees over rower before advancing to the carry. You will follow that flow through the whole workout, with descending rounds each time. Choose reps that will allow for 1 round of row and burpees to be completed in 2:00 or less.
- Row: 1:00 or less
- Lateral Burpees Over Rower: 1:00 or less
- Farmers Carry: Choose a load that allows you to carry 200m unbroken when fresh.
- Score: Total Time
STRATEGY
- Today is a long grind, be sure to choose reps of row and burpees that allow you to consistently stick to 2:00 per round. Use the Farmers Carry as a way to catch your breathe and slow the heart rate back down.
SUBSTITUTIONS
ROW
- 8000/7200m Ski
- 500/400 Calorie Echo Bike
- 20,000/18,000m Bike Erg
- 8000m Run
BURPEES OVER ROWER
- Reduce Reps
- Lateral Jump Over Line
- Burpees to a 6" Target
- Regular Burpees
- Same Calorie Row, Ski, or Bike Erg
FARMERS HOLD
- Reduce Loading
- Suitcase Hold
MOVEMENT PREP
1:00 Row (Easy Pace)
0:20 Quick Ups
0:20 Spiderman Stretch
0:40 Row (Moderate Pace)
0:20 Step back + Step Up Burpees + Step over Rower
0:20 Push Ups
0:20 Row (Hard Effort)
0:20 Lateral Burpees Over Rower