"Team Small" [TEAMS OF 2]
3 Rounds For Time:
1,000 Meter Row
50 Burpees
50 Box Jumps (24"/20")
800 Meter Team Run
Time Cap: 45 Minutes
* One rower per team
* Split row, burpees, and box jumps as you'd like
* Run together (first partner back can start rowing)
SEE NOTE FOR INDIVIDUAL VERSION
AGE GROUP
13-15 & 55+ | Same as class
3 Rounds For Time:
1,000 Meter Row
50 Burpees
50 Box Jumps (24"/20")
800 Meter Run
Time Cap: 45 Minutes
REPEAT FROM 8/26/23
Teams will be challenged on their pacing in this aerobic based workout. If paced correctly, each round should take roughly the same amount of time. Goal should be consistency until the final round where we should increase our pace towards the end if able.
Score | Total Time. If time capped, add 1s for every rep not completed.
Row | 4:30 or less to complete.
Burpees | Should take 4:00 or less to complete.
Box Jumps | Should take 2:00 or less to complete.
Run | The 800m run should take 4:30 or less to complete.
Intensity
Today, our focus is on maintaining high intensity by working in quick sets. As soon as you feel your pace start to slow down on any movement, it’s time to switch out. Tag your partner in and let them take over so we can keep the energy up throughout the workout.
1000 METER ROW
Reduce Distance
800m Ski
2000m Bike
800m Run
4:00 Effort on Air Runner/Treadmill
50 Calorie Echo/Assault
BURPEES
Reduce Reps
No Push-Up Burpee
Sub Push-Ups
4:00 Time Cap
40 Calories On Any Machine
Sub Light Kettlebell Swing
Sub Box Jumps
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
75 Squat Jumps
Reverse Lunges
800M RUN
Reduce Distance
4:00 Time Cap
500m Row
400m Ski
1000m Bike
25 Calorie Assault/Echo
4:00 Effort on Air Runner/Treadmill
Partners can choose how the split the work today, it is advised to split the work in sets where they can keep the intensity high.
INDY VERSION
"Small" [HERO]
3 Rounds For Time:
1,000 Meter Row
50 Burpees
50 Box Jumps (24"/20")
800 Meter Run
Time Cap: 45 Minutes
REPEAT FROM 8/26/23
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
Partner warm up
(7-11 minutes)
Quick Flow
N/A
(11-17 minutes)
Practice Round
Break
Workout adjustments if needed
(17-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Posterior Pump
2 Giant Sets For Quality:
30 Seated Banded Abductions
30 Seated Banded Abductions (Lean Back)
30 Seated Banded Abductions (Lean Forward)
Rest 1 Minute Between Sets
MINDSET
Old German proverb
"You have to take it as it happens, but you should try to make it happen the way you want to take it." - Accept life’s events as they come, but also take initiative to shape your experiences according to your desires.
