Conditioning
At 0:00, complete 30-20-10 (or 21-15-9) reps of:
- Calorie Row
- Calorie Bike Erg
7:00 time cap
At 10:00, complete 6 rounds for time:
- 40 Double Unders
- 10 Dumbbell Snatch
7:00 time cap
At 20:00, complete 5 rounds for time:
- 10 Box Jump Overs
- 10 Single Arm Dumbbell Hang Clean and Jerks
7:00 time cap
Notes
Today’s workout is 3 couplets. You will complete a new workout at the top of every 10-minutes. There is a 7-minute time cap on each workout. Your score is the total time from all 3 workout.
Aim to maintain a steady pace on the bike and row. It should be fast but sustainable. Quick transitions between machines is the key.
Choose a light dumbbell that allows you to complete all rounds of snatches and hang clean and jerks unbroken.
Don’t spend more than :25 on the jump rope. Adjust the number of reps or substitute single unders.
Choose a box height that allows you to move smoothly and safely throughout the workout. Step down each rep.