• Teaching Temporary & Class Overview
Right now’s piece is a basic repeat-interval exercise geared toward testing stamina, pacing, and composure beneath fatigue. “Burnin’ It Down” alternates rowing, dumbbell thrusters, and lateral burpees over dumbbells in fast 3-minute home windows. The purpose is to carry constant occasions throughout all 10 units whereas retaining transitions sharp. Athletes ought to purpose for unbroken thrusters, then discover a regular however assertive rhythm on the row and burpees, choosing up tempo as soon as they’ve established sustainable splits. Emphasize respiratory management and positioning—hips and chest tall on thrusters, easy turnover on burpees, and environment friendly strokes on the rower.
metcon: “Burnin’ It Down”
Each 3 minutes for 30 minutes do:
16/13 Row Energy
8 Dumbbell Thrusters, 50/35 lbs
8 Lateral Burpee Over DumbbellsGoal:
Full every set in 1:45-2:15
Time Cap/Set: 2:45
Equipment:
4 rounds for high quality of:
12 Entrance Rack Field Step-ups, decide load, 20 in
Ring Help Maintain, 25 secs
