Set #2 – 78%
Set #3 – 80%
Set #4 – 83%
Third and final week with this specific repetition scheme, adding 3% from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.
24/17 Calorie Row
21 Wallballs (20@10/14@9)
18 Alternating Dumbbell Snatches (35/25)
15 Lateral Burpees over Rower
Rx+ Dumbbell – 50/35
On the row, this is our pacer of the workout. We by all means want to maintain intensity here, but the first items we need to dial in is our transitions and sets on the wallballs and dumbbell snatches. If we find ourselves breaking here, we are highly likely losing any time gained by pushing the row.
On these wallballs and snatches, our aim here is fluid methodical movement. With the intentions again being that we complete these sets with at most a single break, it is our aim to push our efforts here with quick transitions large sets.
On the burpees, there is much time to be gained (or lost) here. It is naturally a movement that can slow for athletes dramatically, with athletes being separated by a dozen or more seconds per round on this station despite it being the smallest amount of repetitions in the workout compared to the other stations. Tight, compact motions pay off here, where excessive, wasted motion does not. We don’t need a specific speed to hold, but we do need to be consistent from round 1 to round 2. Without that, we can fall victim to those ever fast moving seconds. On our third and final round, let’s finish strong with what we have left.