Mobility: Hip (playlist video here)
Strength: 7 x 1 Squat Clean – 1 of 15 (7 sets of 1 rep, same weight across, approximately 60-70% of max)
Super Set: 7 x 3 strict handstand push-up – or progression (7 sets of 3 reps, “across,” scale to the same challenge)
Metabolic Conditioning: “Soft Tide”
40 lateral burpees over bar (or rower)
Row (800m / 700m / 600m)
Scaling Guide: Scaling Guide: 6 – 9 minutes, 3-4 min for the burpees and 3-4 min for the row.
Coaching Tips: Set up where you can see the clock and use the clock to help with pacing. 1 rep every 6 seconds is a 4 min pace (and pretty ‘doable’ by most people). 1 rep every 4s is moving pretty quick (you will finish in 2:40) and works out to be 15 per minute. Avoid just blasting through and having to slow way down because you are tired. Get right to the rower and start pulling. You should be fairly tired from the burpees if you paced correctly, but you’ll recover somewhat due to the different muscles being used. Pace this at your 1000m pace and adjust up or down according to how you feel.
Optional ‘Cash Out’: 5 toes to bar 200m run, 4 rounds