"Freedom Sauce" Part 1 AMRAP 3: 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Part 2 AMRAP 3: 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Part 3 AMRAP 3: 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Part 4 AMRAP 3: 12 Overhead Squats (155/105) 12 Burpee Over the Erg Max Calorie Row
In these short three minute windows, athletes score will be total calories accumulated on the rower. That being said, we want athletes to make it to the rower each and every round. Choosing the right weight and/or modifying the rep schemes can help accomplish this. The weights should be loads that athletes can complete at least 25, 20, 15, and 10 repetitions unbroken respectively. If athletes are on the fence, lighter is better. If short on rowers, stagger heats on opposite three minute intervals. ## THE WHY: Whenever we’re choosing weights or movements, it is important for athletes and coaches to work together in finding the appropriate difficulty. If the workout is too easy, athletes won’t feel challenged. If the workout is overly difficult, athletes can become disheartened and not get the results they want. Finding that sweet spot by choosing the right weights, movements, and volume is where the magic happens. This is where the learning and growth occurs. Getting those small daily wins can keep them feeling motivated to come back for more. This is one of the many reasons we provide weight/movement recommendations.