Conditioning
teams of 3, for time
1k row/2k bike cash in
5 rounds
200ft sandbag carry
30 toes to bar
15 burpee box jump overs
1k row/2k bike cash out
30 minute time cap
Notes
Today’s workout will be completed in teams of 3 and will consist of a 1k bike or 2k row buy-in, then 5 rounds of a 200ft sandbag carry, 30 toes to bar, and 15 burpee box jumpovers, followed by a 1k row or 2k bike buy-out. Everything will be completed with 1 person working at a time, which should allow you to go hard during your work windows as you will have a decent amount of rest built in. Your score is the time to complete the workout or however much work you complete if you do not finish within 30 minutes.
Your buy-in/buy-out should not take longer than 4:30 to complete If you cannot hold that pace then consider decreasing the distance slightly to an amount you can complete in that timeframe. Switch out with your partner often enough to maintain high intensity.
The sandbag carry should be done in 50-100ft segments before switching partners.
Choose a toes to bar variation that allows you to complete sets of 5-10 reps before switching partners. You may substitute knee raises or straight leg raises.
The burpee box jumpovers should be completed in sets of 3-5 at a time before switching partners.