Sat, 03/31/2018

March 30, 2018

 

 

“Toe Drag”
Teams of 3
AMRAP 25:
3,000/2,400 Meter Row
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)

Movement Subs:
T2B- Hanging Knee raise, Knees to chest, sit-ups
BFBurpees- burpees
Thrusters- Goblet Squat

 

Notes:

To start things off on the rower, shorter and faster is better. Getting off before reaching a good amount of fatigue allows a fresh body to switch in while the fly wheel is still spinning hard. Somewhere between 200-250 Meters is long enough to minimize transitions, but short enough to maintain intensity. Athletes can take a similar approach on the toes to bar and burpees, switching out before things start to slow down. The thrusters strategy will be dependent on the weight. At the lighter weights, 8-10 repetitions will likely be a good switching point. 10-10-10-7-7-6 gets the 50 repetitions done with less work for all athletes when they come back to the bar for a second time. If athletes reach the third barbell, athletes can aim to complete between 3-5 reps before changing.

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