Tuesday February 3rd

General Prep
2 Sets: For Quality
1:00 Row
5/5 World's Greatest Stretch
20 Lateral Line Hops
:20/:20 Side Plank
10 Down Dog Toe Touches
Specific Prep
2-3 Sets: Getting into starting weights and loads
4/4 Dual Dumbbell Single Leg Romanian Deadlift
6/6 Split Stance Rotational Medball, light weight (Practice and Rehearse Movement Patterns)

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Strength/Stability
Every 3:00 x 4 Sets
8/8 Dual Dumbbell Single Leg Romanian Deadlift
8/8 Split Stance Medball Rotational Wall Ball Throw

L3, Comp, L2, Masters 55+: As Prescribed

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"Speed"

15:00 AMRAP
10 Lateral Burpee Over Rower
300m Row
50 Double Unders

Level 2:
15:00 AMRAP
8 Lateral Burpee Over Rower
240m Row
40 Double Unders

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Level 1:
15:00 AMRAP
8 Burpees
200m Row
60 Single Unders

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Masters 55+:
15:00 AMRAP
8 Lateral Burpee Step-Overs (Rower)
240m Row
40 Double Unders
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Goal: 4–6 rounds

Stimulus: High-tempo conditioning with cyclical engine work and light bodyweight interference
RPE: 8–8.5/10 (Open-esc) style workout

Primary Objective: Maintain fast, repeatable row splits without excessive heart-rate spikes
Secondary Objective: Stay smooth and efficient on burpees and double unders to avoid compounding fatigue

Workout Strategy

“Speed” is a classic engine test built around controlled aggression. The row is the anchor and athletes should aim for a strong, repeatable pace that allows them to step directly into burpees without hesitation. Avoid sprinting the first few rows; consistency across all rounds will produce the best score.

Lateral burpees over the rower should be quick and rhythmic rather than explosive. Keep the movement tight and efficient to limit wasted motion. Double unders should be calm and relaxed. Treat them as an opportunity to reset breathing rather than as a sprint.

Athletes who manage transitions well and keep round times tight will separate late.

Movement Modifications / Adjustments
Lateral Burpees Over Rower: Reduce Reps / Step Over the Rower / Adjust to Standard Burpees
Row: Reduce Distance to 250m / Use :60–:75 Time Domain or adjust to another machine in the :60-:75 time domain.
Double Unders: Reduce Reps / Adjust to Single Unders / Use :30–:45 Rope Time Domain

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