2/7/2020: Death Row...

Strength:

POST WORKOUT SKILL

3 SETS*

2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets- *Option to complete skill session pre or post workout.

WOD:

EMOM x 20 MINUTES*

MIN 1 -- 20/15 Cal Row

MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

**STIMULUS** Higher volume than it looks on the surface! If done prescribed, 200 calories on the rower and 150 burpees. Neither movement will “wreck” you tomorrow but you’ll feel the lungs burning on this one for sure. The goal for today’s workout is to pick a pace that allows for consistent movement throughout the entire 20 minutes...there’s not a lot of rest for anyone in this workout. The targets are variable based on fitness level but regardless of the working time...all athletes should avoid redlining this workout. There’s no way to max effort sprint and hold on for all 20 mins. This needs to be tough but sustainable...it’s nearly non-stop. The only time athletes are not rowing or performing burpees is during a fast transition. Today is all about deliberately moving from one station to the next without lost time.

**SCALING** *REPS, LOADING, VOLUME*... Cal Row -- scale cals to allow athletes to finish CONSISTENTLY b/t :40-:50 at a tough but sustainable effort. For athletes that don’t know this number...go for :40 through the 2nd and 3rd round (even if you have more in the tank) and use that number for the rest of the rounds...at some point :40 will become :50 or :55, ha! Burpees -- :30-:45 without getting completely gassed (give your deconditioned athletes a slow/smooth pace on burpee for no more than :30...more rest). These need to be sustainable but a little easier to accomplish than the rower cals. If an athlete “fails” -- if you have an athlete that fails a round...have them rest the next minute and jump back into the workout at a slightly reduced number on BOTH stations.

*MOVEMENT ADJUSTMENTS*... Row -- subbing in bike for 15/12 cal baseline is an option...scale as needed in line with the same time domain in mind. Burpee -- can sub for the up-down or box assisted burpee if needed. For an extra challenge, your fittest can try to do Burpees Over the Rower...this is VERY TOUGH.