Saturday 05-05-18 S

Friday, May 4, 2018

Teams of 3:

3 Total Sets for Time:

Station 1:

400 M Run, will dictate the pace/transition   

+

Station 2:

1 Round of:

9/6 Calorie Row

2 Rope Climb, rest remaining time

+

Station 3:

2 Rounds of:

3-2-1 Squat Cleans (see load progression below)

9/6 Ring Push Ups, rest remaining time

 

Flow:

1 person is running (station 1). 1 person is rowing and doing rope climbing (station 2). 1 person is squat cleaning and doing ring push ups (station 3). When the runner comes in, the station rotates assuming station 2 and 3 are complete.

 

Once all 3 athletes complete 1 full set, the team as a whole adds weight to the squat clean barbell knowing that the reps decrease to 2 reps in set 2 and eventually 1 rep in set 3. Don't let the cognitive aspect of this workout be what holds you back. Instead come in with a plan and pace in mind.

 

Station 3 Loading Progression: 

Set 1: 2 Rounds of 3 SCs @ 135/95 + 9/6 Ring Push Ups Set 2: 2 Rounds of 2 SCs @ 155/105 + 9/6 Ring Push Ups Set 3: 2 Rounds of 1 SC @ 185/125 + 9/6 Ring Push Ups

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