"Deep Water"
Duration: 32:00
For Time:
1,000 Meter Row
50 Dumbbell Thrusters, 35 / 25 lb
50 Burpees
1,000 Meter Row
Time Cap: 32 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: A long Saturday grind with simple movements. Pacing early is everything.
- Row: Each 1,000m should be controlled and under 5:00.
- Thrusters: Choose dumbbells that allow sets of 10 or more.
- Target Score: 20-28 Minutes
STRATEGY
- Row the first 1,000m at a pace you can repeat. Break thrusters early and keep burpees moving.
SUBSTITUTIONS
ROW
- 800m ski
- 2,000m bike
- 800m run
DUMBBELL THRUSTERS
- Reduce loading
- Wallballs
- Air squats
BURPEES
- Up-downs
- Reduce reps
MOVEMENT PREP
300m row
8 light dumbbell thrusters
5 burpees