"Shut Down" On the 4:00 x 6 Rounds: 12 Dumbbell Power Snatches (50/35) 12 Burpees Over Dumbbell 12 x 10 Meter Shuttles Score is Slowest Round
### GENERAL * Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00 - 20:00 * Score is the slowest of the 6 rounds ### DUMBBELL POWER SNATCHES * Choose a weight you can go unbroken with throughout the workout * Alternating arms with each rep ### BURPEES OVER DUMBBELL * Burpees are completed lateral over the dumbbell * Feet should pass over the bell, not around it ### SHUTTLE RUNS * Cones or tape set 10 meters apart * Every touch with one point of contact counts as a repetition ### THE WHY There is a good amount of psychology sprinkled in to this high intensity interval workout. We’ve all been there before where we come out hot and start to doubt ourselves within in the middle of the workout. When we enter the panic zone too early, it is hard to get back to a place where we feel in control. This is why using the first round as a “feeler” is so helpful. Picking a pace just outside our comfort zone in round one introduces us to what we have in store for the remaining five. Moving with a purpose, but not at 100% effort, allows us to better control our minds and our bodies. We then have a better idea of what pace is sustainable. The last round is where we want to empty the tank and enter the panic zone a bit, as we know there is no work left after.