For time:
Scaling: This is a moderate time-domain endurance-based effort. Push the pace where you can. As the meters decrease in both the run and row, try to keep the throttle down. If you are looking for a place to breathe, consider easing up on the rower. Barring technique on the rower, it can take a considerable effort to row 5 to 10 seconds faster. Instead, in theory, you can make up that time on the run. Coaching cues: Count your stroke-to-recovery-stroke ratio. To recover and catch your breath while still moving on the rower, consider a 1-second pull followed by a 3- to 4-second return to the catch position. If you feel good and are looking to push, consider a 1-second pull followed by a 1- to 2-second return to the catch position. This strategy will help you manage your pace based on how you're feeling during the workout.
Scaling:Today’s workout consists of five all-out sprints on the rower. Don’t game anything here. Put your foot on the gas pedal from the start and hang on for a wild ride. Scale the distance as needed to ensure each effort takes no more than 2 minutes to complete. Remember, these are sprints.
Coaching cues: To increase stroke rate, when you reach the end of your pull, quickly extend your arms, then use your feet to pull your body forward and back into the next stroke.
 In 15 minutes:
Then, in the remaining time, work up to a heavy snatch. Scaling: Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent shoulder fatigue and moderate your heart rate. If you get caught tripping up, take a second to relax and reset. For the toes-to-bars, pick a number you can repeat under fatigue with a quick break. The snatches should be a weight you can touch and go all 3 reps, but we recommend singles. This should be a weight you can power snatch. Focus on smooth, efficient reps, then get right back to your jump rope. Once you finish the workout, don't rush to add weight to the barbell. Take a few deep breaths to recover and bring your heart rate down as you start building. Focus on perfect form for each rep and a big leg drive since you will be fatigued from the prior work. The goal is to finish the first part in 10 minutes to give you at least 5 minutes to hit a few lifts building in weight. Coaching cues: In the double-under, flick the wrist down toward the ground on each jump. If you bring the wrist up while you jump up, you make the rope shorter and there is a greater chance of missing the rep. You jump up while the wrist and arms go down.
5 Rounds - AMRAP: 4
Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles. Coaching cues: As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position. 
 Bonnie testing her new bionic knee! Partner AMRAP 10
2 min rest Partner AMRAP 10
2 min rest AMRAP 10
*20 Synchro Sit-Ups, but every other Sit-Up is a Med Ball Sit-Up |
