Saturday, March 24th

METCON:

Teams of 3 20 Minute AMRAP: 10 Calorie Bike 8 Burpees 4 Clean and Jerks (115/85)*

*(115/85)

*(135/95)

*(155/105)

*(175/115)

*(195/125)

In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. Men will increase by 20# total and women by 10# total. The weights go as followed: (115/85, 135/95, 155/105, 175/115, 195/125). In order to hit the correct stimulus, athletes should choose weights that, if fresh, they are capable of completing 15-12-9-6-3 repetitions without dropping respectively. Teams will use one barbell and add weight, but if there are athletes who plan on using different weights, having multiple barbells is appropriate.

With a 1:2 work to rest ratio in this workout, athletes should look to push hard when it is their turn. As the weight increases, pushing the bike hard still pays off tremendously. The place where they can slow a little before approaching the heavier bars in the burpees. The bike is an exponential return, while the burpees do not reward you for going harder. Bringing the pace down a little bit on the burpees may allow athlete to handle the barbell more efficiently. When a partner finishes their round, they can mark it with something like a tally on a board or a poker chip to keep track.