Warm-Up:
For Quality
Every 3:00 x 3 Sets
200/180m Row
8 Squat Jumps
"Dazed and Confused"
In Teams of 2
For Time
1 Partner Working on the Row
*5000/4750/4500m
1 Partner Working on the Remaining Chipper
100 American Kettlebell Swings
200 Single Kettlebell Step-Overs
100 Burpee Box Jump Overs
Kettlebell:24/16kg
Box: 24/20''
*Row Calories Explained
Male/Male = 5km, Male/Female = 4750m, Female/Female = 4500m
Time Domain: 22:00-26:00
Time Cap: 30:00
RPE: 8/10
Strategy and Workout Flow
This workout will have one athlete working on completing the Row while the other partner is working to complete the chipper. Once you have completed either the Row or the Chipper, finish the remaining reps or meters together alternating work bouts until completion.
This workout is a fun style and one that will have athletes working continuously throughout the workout with limited rest time periods as the both partners are meant to be working at the same time for completion of the Row and the Chipper. So, when one section of the workout is completed then both partners can begin alternating work and rest to complete the workout. The expectations are that the Chipper will take longer than the row to complete so the athletes will finish the workout alternating work bouts on the Burpee Box Jump Overs to finish this workout, with by itself is a mean way to finish a workout.
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
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