"Upstream"
5 Rounds x AMRAP 4:
18 Toes to Bar
18 Burpees Over Rower
Max Calorie Row
Rest 4 Minutes Between Rounds
4 Rounds
10 Power Cleans, (185/125)
10 Burpee Box Get-Overs (48"/40")
Time Cap: 18 Minutes
Hard effort intervals are on the agenda today! Big rest between working efforts means our intensity should be consistent across our working rounds and makes focusing on recovery during rest periods KEY. Can you increase your calories each round instead of slowly falling off? Last round = Best round is our goal today!
Total calories accumulated across all 5 rounds.
Toes to Bar | 1-2 sets completed in about :45 or lessBurpees Over Rower | 1:15 or less
Calorie Row | about 2:00 each round
Pacing
Be sure athletes are scaling to the appropriate rep scheme and movements today to get to the rower in time.
TOES TO BAR
Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups
BURPEES OVER ROWER
Reduce Reps
Regular BurpeesCALORIE ROW
Sub Bike Erg/Ski/Assault/Echo/Air Run
If athletes need to share rowers, have a second group start in the 4:00 rest.
Whiteboard Brief
General Flow 0:15-0:20 each
Toes to Bar | tell, show, do, check
Burpee
n/a
Practice Round
Break
Workout adjustments if needed
Look For
Encourage athletes to engage their hip flexors during the leg raise for a more effective movement.
Ensure athletes are able to move at a steady pace. If the burpees over the rower are too much, encourage them to scale to a step over the rower or a regular burpee.
Emphasize the initiation of the rowing stroke with a powerful leg drive. Athletes should push through their legs before engaging their back and arms.
Body Armor
100 Banded Pull Aparts
100 Banded Bent Over Row
100 Banded Tricep Pull Downs
