160521 Saturday – “Duel at Sea 2.0”

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging weight Turkish Get up, at least 5 total reps per side.

Strength: 3-3-3-3-3 Back or back box squat (5 sets of 3 reps, increasing weight, max or above max by last set)

Super Set: 3-3-3-3-3 Weighted Pull-ups (5 sets of 3 reps, increasing weight, max or above max by last set)

Metabolic Conditioning: “Duel at Sea 2.0”

4 rounds for Max REPS

Competing AGAINST your partner –

300m row

Back squat for max reps (advanced: 135lbs, intermediate*:85lbs, novice: 53lbs)

Choose who will get the rower first and who will start on squats. Flip a coin, play rock-paper-scissors, or whatever if no consensus can be reached. While one athlete rows, the other gets as many back squats as possible (being smart for a 4 round workout of course). When the 300m is up, the two rotate. The winner is the person with the most squats in the end.

Share the rower (always) and barbell (when using the same weight). Barbell must start on the floor (no rack). Keep alternating every time the 300m is rowed.

Final score is the total number of back squats performed.

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 30-70 Reps.

Log your results online by clicking here.

Compare to: New Workout!

Coaching Tips: It doesn’t matter much if you start as the rower or the squatter, pace this according to your own strengths. That said, be wary of trying to sprint on the rower, it will be harder to recover from that than the squats. Pay attention to your ‘opponent’s’ distance on the rower so you can do a big set at the end before they finish their final row.

Optional ‘Cash Out’: 8 db/kb burpee clusters, 200m run

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