Warm Up
One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Assault Bike x 2 minutes
10 Box Jumps (step down)
Two sets of:
Kettlebell Waiter’s Carry x 50ft per arm
Kettlebell Suitcase Carry x 50ft per arm
A.
Every 8 minutes, for 40 minutes (5 sets) for calories:
800 Meter Run
20 Box Jump-Overs (24″/20″)
10 Strict Handstand Push-Ups
Max Calories of Rowing
This is 40-consecutive minutes of movement. Your score will be the sum of the calories achieved rowing each set. Athletes may choose their strategy in terms of how hard to push the row, and in which sets…all that matters is total number of calories achieved over the course of the five sets.
COACHES – You can run this in two heats with one heat starting 4 minutes behind the first heat.
3 rounds only: making sure I ease back in after being injured.
115 cals (32,36,47)
20 Push Ups instead of 10 HSPU
4 Rounds
50 calories
12/10/0/9/11
42 cal total
HSPU with a couple of ab mats
Did this in 95 degree weather and nearly died. Pace dropped dramatically. Only had time for 3 rounds and 800m run in fourth round
29 cals total
5,10,7,0,7
*Used 2 ab mats for strict HSPU. Did all 10 all rounds unbroken — need to make this harder next time
RX. Total 47
10/10/15/10/11
Only got in 4 rounds.
0 cals, barely got modified HSPU done each round.
32/35/34/35/40
Nice consistency across 5!!!