Thursday March 5th

General Prep
2 Sets: For Quality
1:00 Row
:15 Wall Lean March + :15 Wall Lean Sprint
10 Knee Hug + Lunge and Twist
8 Alt Box Step-Ups
6/6 Dynamic Lateral Lunge
Specific Prep
200/150m Row
3 Burpees
3 Box Jumps
3 Burpee Box Jumps
2 Shuttle Runs
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200/150m Row
3 Burpee Box Jumps
2 Shuttle Runs
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"Ground & Pound"
For Time:
5 Sets:
300/240m Row
12 Burpee Box Jumps
8 Shuttle Runs
Rest 1:00 b/t sets
Box Jump: 24/20in
Shuttle Run: 25/25ft (7.5/7.5m)
Score = Time


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Level 2:
300/240m Row
12 Burpee Box Jumps
8 Shuttle Runs
Box: 20/16in
Shuttle Run: 25/25ft (7.5/7.5m)
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Level 1:
250/200m Row
10 Burpee Box Step-Ups
6 Shuttle Runs
Box: 20in
Shuttle Run: 25/25ft (7.5/7.5m)
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Masters 55+:
250/200m Row
10 Burpee Box Jumps
6 Shuttle Runs
Box: 20/16in
Shuttle Run: 25/25ft (7.5/7.5m)

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Goal: 3:00–4:00 per set / Total Time 20:00–25:00

RPE: 8/10
Stimulus: Aerobic Capacity / Lactate Threshold / Conditioning

Primary Objective: Establish a consistent row pace that allows you to step off and move directly into burpee box jumps — the row sets the rhythm for each set.
Secondary Objective: Keep burpee box jumps steady and rhythmic. Resist the urge to sprint early — the shuttle runs will expose any athletes who go out too hot.

Workout Strategy
"Ground & Pound" is a five-set interval workout built around repeatable effort and pacing discipline. The 1:00 rest between sets is generous enough to recover, but not enough to fully reset, athletes who go out too hard in sets 1 and 2 will feel it by set 4. The row opens each set and should be attacked at a strong, controlled pace. Create a strong stroke with purpose while staying composed going into the Burpee Box Jump Overs. The goal is to step off the rower with your legs ready to jump, not gassed. Men targeting 300m and women 240m should find a split that is aggressive, sustainable, and allows for quick transitions across all sets.
Burpee box jumps are the heartbeat of this workout. Twelve reps should be approached with a steady, rhythmic cadence. Do not sprint these. Athletes who treat burpee box jumps as a sprint will spike their heart rate and turn the shuttle runs into a survival exercise. Stay smooth, stay low on the burpee, and land soft on the box, and move steady off the box to the next rep.
Shuttle runs close each set and should feel like a controlled push, not a full sprint. Eight 50ft shuttle runs is a short but sharp demand on the legs after rowing and jumping. Stay light on your feet, drive the turns hard, and breathe on the straights. This is where you leave everything before the rest interval.
Sets 4 and 5 are where we see who paced the workout appropriately. Stay disciplined through the first three sets and you will have something left to push at the end.

Modifications / Adjustments
Row: Reduce Distance / Adjust to 300/240m Ski Erg / Adjust to 600/480m Bike Erg / Adjust to 300m Run
Burpee Box Jumps: Reduce Reps / Reduce Box Height / Adjust to Burpee Box Step-Ups / Adjust to Burpees + Broad Jumps
Shuttle Runs: Reduce Reps / Reduce Distance / Adjust to 200m Run / Adjust to Lateral Hops

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