Big intervals with big rest today, even with a heavier dumbbell at the end we are aiming to hold hard efforts. The key here is going to come down to how good we are at keeping our breathing in a place that lets us keep working at around 80-90%.

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Score | Total Time (Including Rest)

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Double unders |  should take 90 seconds or less to complete. 

AbMat Sit-Ups | 2:00 or less

Row | 2:00 or less

DB Hang Snatch | unbroken on each arm

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Stroke Rate (SPM):

Consider the appropriate stroke rate for the training or racing goal. It's almost always the case that we should "row slow to row fast." More power per pull with a SPM of 24-28 is likely the sweet spot. Adjustments may be needed based on the workout objectives.

Ensure athletes are capable of maintaining a consistent stroke rate without sacrificing form.

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DOUBLE UNDERS

Reduce Reps
120 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
240 Meters on Ski Erg
1:00 Effort On Any Machine

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SIT-UPS

Reduce Reps
Hollow Rocks

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30/24 CALORIE ROW

Reduce Distance
2:00 Time Cap
25/20 Calorie Ski 
30/24 Calorie Bike Erg
25/20 Calorie Echo
400m Run 
300m Air Run

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DUMBBELL HANG SNATCH  

Reduce Loading
Reduce Reps 
Regular Dumbbell Power Snatches
Dumbbell Hang Power Cleans
Plate Ground to Overhead
Kettlebell Swings 
Empty Barbell Hang Power Snatches

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If your class has more people than rowers, consider starting a second group 3:00 behind the first group. 

If we are less confident on the dumbbell snatch while under fatigue and breathing heavy, we will want to aim for specific paces on the first movements that we can maintain, but that let us keep our breathing in a place that allows picking up the dumbbell quicker.

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