Conditioning
Teams of 3
6000 m row/12000 m bike erg*
100 DB snatch
180 ab mat sit ups
120 pull ups
60 DB squat cleans
*one person on the machine at all times
Notes
Today’s team workout will be done in groups of 3. One person will be on the machine at all times while the other two are working through the chipper, opwaat (one person working at a time). You will switch every 250 m on the rower or 500 m on the bike erg. If your team finishes the chipper first, the three of you can work on the machine. If you finish the machine distance first, the three of you may complete the chipper, opwaat style.
Your pace on the rower or bike should be faster than 2:05 per 500 m (or 1000 m on the bike erg). If you think this pace sounds unsustainable for 250 or 500 m, consider lowering the overall distance to 5000 m/10,000 m as a team.
Your dumbbell weight should be moderately heavy. Aim to switch reps every 5-8 reps with your partner.
It is suggested you switch every 10-15 reps with your partner on the ab mat sit ups.
You should keep your pull up sets small, and can switch every 5-7 reps or so. You can substitute banded pull ups or jumping pull ups.
You will use two dumbbells for your squat cleans. They will probably be lighter than your dumbbell snatch weight. The weight should feel light-moderate. It is suggested to switch every 3-5 reps with your partner.