THURSDAY 20 OCT 2022
“Sea Shanty” [SWEAT]
5 Rounds For Time [35 Minute Cap]:
500/400 Meter Row
15 Box Jumps (24″/20″)
3 Rope Climbs (15′)
Rest 2 Minutes Between Rounds
Score = Total time, including rest
[COMP/TRAIN] Box Jumps (30″/24″)
STIMULUS: “Sea Shanty” is a Threshold workout.
STRATEGY: Each 500/400m Row should be completed in 2:15 or less, 15 Box Jumps should be completed in 1:00 or less and 3 Rope Climbs should be completed in 1:30 or less each round.
SCALING: Athletes should choose distances and variations for each movement that allows them to complete each in the given time.
SCORING: Athletes’ score today will be the time it takes them to complete the workout, including rest.
MODIFICATIONS
500/400m ROW
-Reduce Distance
-400m Run
-1000/800m Bike
-30/24 Cal Fan Bike
BOX JUMPS
-Reduce Reps
-Reduce Box Height
-Lunges
-Broad Jumps
ROPE CLIMBS
-Reduce Height
-3-5 Pull-Ups
-2 Pull Ups + 2 TTB
AFTER CLASS
100 Banded Curls
*Every Break, perform 10 close grip push-ups
WORKOUT VARIATIONS
LIMITED SPACE/EQUIPMENT:
Teams of 2, For TIme:
3000/2400m Meter Row
100 Box Jumps (30″/24″)
30 Rope Climbs (15′)
AT HOME:
5 Rounds For Time [35 Minute Cap]:
500/400 Meter Row
15 Box Jumps (30″/24″)