Conditioning
At 0:00, 3 rounds for time:
- 20/15 Calories
- 3 Rope Climbs
At 10:00, 3 rounds for time:
- 20/15 Calories
- 20 Push Ups
At 20:00, 3 rounds for time:
- 20/15 Calories
- 12 Strict Pull Ups
8:00 time cap each workout
Conditioning Notes
Today’s conditioning is 3 task priority workouts each with an 8:00 time cap.
The calories each set should take no longer 1:15 each round. Adjust the number of calories accordingly.
The rope climbs each round should take no longer than 1:15 to complete all 3 reps. Adjust the number of reps, target height, or perform a combination of practicing the foot lock and performing toes to bar or knee raises.
The push ups each round should be completed in 2-3 quick sets. Adjust the number of reps or elevate your hands as needed.
The strict pull ups each set should take 1:15 or less to complete. Use a band or perform ring rows in order to stay within the desired time domain.
0730 Endurance
35 Minutes:
- 500m Row @ RPE 7
- 200m Row @ easy pace
Notes
Today’s endurance is a 35 minute continuous row. The 500m interval should be done at a perceived exertion of 70%. If you have a 2k time trial, this may be somewhere around 2k+:05-10. The 200m interval should be easy and allow you to feel recovered by the start of the next 500m interval.