Back Squat
Heavy Set of 20
"Pandora's Box"
For Time:
60 Burpee Box Jumps (24"/20")
Every 2 Minutes [Starting at 0:00]:
250/225 Meter Row
Time Cap: 18 Minutes
KG | N/A
For Time:
75 Burpee Box Jump overs (24"/20")
Every 2 Minutes [Starting at 0:00]:
250/225 Meter Row
Time Cap: 18 Minutes
In part 1, we have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week. Today's piece requires knowing where to push and where to pace. These two movements don't allow a lot of space to breathe unless we choose where that's going to be. While we have to hold a pretty hard pace on our row to give ourselves time on the burpee box jumps, if we come out frantically trying to accumulate our burpee box jumps, our row will suffer down the line.
Score | Time to complete work. Add 1s per rep not completed if time capped.
Burpee Box Jumps | at least 8 or 9 reps per round.
Row | About 1:00 or less
Grip the ground
In our squats we want to target a grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.
250/225M ROW
Reduce Distance
1:00 Time Cap
200/180m Ski
500/450m Bike
200m Run
150m Air Run
BURPEE BOX JUMPS
Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
Burpee Box Jump Overs
If you are short on rowers, you can have a second group start 1:00 behind. So group one will row on the even min, while group two will row on the odd min.
(0-3 minutes)
Whiteboard Brief
(3-11 minutes)
General Flow
Row Flow
(11-23 minutes)
Burpee Box Jump | tell, show, do, check
Back Squat | tell, show, do, check
Establish stance, grip, & set-up
(23-35 minutes)
(35-41 minutes)
Practice Round
Break
Workout adjustments if needed
(41-59 minutes)
Look For
Post Workout Clean Up & Chat
“Bulletproof Shoulders”
100 Banded Pull Aparts
100 Banded Face Pulls
100 Banded Strict Press
