On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Row
Score is Slowest Round
In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 5 minute interval. Rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00 on the clock. If short on rows, stagger the next heat by 2 minutes. They would go on the 2:00, 7:00, 12:00, 17:00, and 22:00. The weight on the dumbbell front squats should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, these are ideally completed unbroken on each round to achieve the fast pace we are looking for. Athletes will record all 5 times, with the slowest one being their score for the day.
### THE WHY
One of the reasons we are recording all 5 rounds for this interval workout is to analyze our splits. In workouts like this, it is sometimes common for athletes to come out relatively hot in round 1, only to see their scores fall off quite a bit with each round. While it is ok for the first round to be a touch faster than the following rounds, we don't want a drastic fall off. Keeping these within a few seconds of each other from round to round means that athletes spent more time in the Learning Zone and less time in the Panic Zone. The Learning Zone is filled with improvements, while the Panic Zone is typically filled with frustration and dread.