Thursday November 13th

WE ARE CLOSED SATURDAY FOR CLEARWATER BEACH BRAWL. open Sunday
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400m Group Run
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1:00 Ski or Bike
10 Dual Kettlebell Deadlifts, light loads
1:00 Bike or Row
:30/:30 Side Plank
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10m A-Skips
10m B-Skips
10m High Knees
10m Butt Kicks
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Build to Working Loads on Farmers Carry, then get into the workout

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“No Sleep Till Brooklyn”
****SUB OUT SKI FOR ROW. Rowers will be loaded up in a truck for Clearwater Beach Brawl
3 Rounds for Time:
500m row
100ft (30m) Farmers Carry
400m Run
30/22 Calorie Echo
100ft (30m) Farmers Carry
400m Run
Farmers Carry: 2 x 70/53lb, 32/24kg Kettlebells or 2 x 70/50lb, 32/22.5kg Dumbbells

Level 2:
3 Rounds for Time:
450/400m Row
100ft (30m) Farmers Carry
400m Run
25/18 Calorie Echo
100ft (30m) Farmers Carry
400m Run
Farmers Carry: 2 x 53/35lb, 24/16kg Kettlebells or 2 x 50/35lb, 22.5/15kg Dumbbells
Level 1:
3 Rounds for Time:
400/350m Row
100ft (30m) Farmers Carry
400m Run
20/14 Calorie Echo
100ft (30m) Farmers Carry
400m Run

Farmers Carry: 2 x 44/26lb, 20/12kg Kettlebells or 2 x 45/30lb, 20/14kg Dumbbells
Masters 55+
3 Rounds for Time:
450/400m Row
100ft (30m) Farmers Carry
400m Run
25/18 Calorie Echo
100ft (30m) Farmers Carry
400m Run
Farmers Carry: 2 x 53/35lb, 24/16kg Kettlebells or 2 x 50/35lb, 22.5/15kg Dumbbells

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Time Domain: 30:00-35:00
Time Cap: 40:00
Score = Total Time

Stimulus: Aerobic endurance and total-body stamina under load. Sustained output across multiple cyclical efforts with repeated midline engagement from heavy carries.
RPE: 7-8/10

Primary Objective: Maintain consistent pacing across all three rounds with strong, steady effort through each machine and run segment.
Secondary Objective: Hold posture and grip integrity during both carries, minimizing breaks and transition time.

Workout Strategy:
“No Sleep Till Brooklyn” is a long, gritty endurance piece designed to test your ability to sustain composure and effort across mixed conditioning elements. The row should be moderate—roughly 80–85% effort—to keep breathing controlled heading into the first carry. Treat each 100ft farmers carry as a chance to reinforce posture and grip rather than a sprint. The 400m runs and Echo intervals should be steady, with smooth transitions to keep momentum through the round. The second round is the grind—focus on relaxation and controlled cadence before pushing the final run to finish strong. Efficient movement transitions and calm breathing will determine total time here.

Movement Modifications (If Needed):
Farmers Carry: Use lighter kettlebells or reduce to 75ft (22.5m) for grip fatigue.
Echo Bike: Sub Bike Erg (35/25 cal), 30/24 Calorie Ski Erg equivalent time domain.
Run: Modify to 300m or 200m if needed for space or pacing consistency. We can also sub a bike erg for the run of 900/800m.
Row: Adjust to 400/350m row

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