Conditioning
In a team of 3, complete 5 Rounds for time:
- 500m Row or 1000m Bike (on two machines)
- 15 Thrusters each (relay style)
- 200m Run (together)
30:00 time cap
Notes
Today’s workout is done in a team of 3. You start with 2 team members working at the same time on a rower or bike. You may rotate on and off the machines as needed until both monitors read 500m or 1000m. Then each team member will complete 15 thrusters unbroken with one person working at a time. Then the team will run 200m together. That is one round. Your score is the time to complete 5 rounds.
The row or bike should take no longer than 2-minutes to complete. Adjust the target distance accordingly.
The thrusters should be light. You should be able to complete 15 reps unbroken all 5 rounds.
The runs should take no longer than 1:15. Adjust the distance accordingly.