26
Power Clean + Push Jerk (EMOM x 10 )
Metcon (6 Rounds for reps)
Great Barrier Reef
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Push-Ups
-Rest 1 Minute-
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Push-Ups
-Rest 1 Minute-
TARGET SCORE
Target number of Reps each set: 45+/35+
Minimum number of reps before scaling: 30/20
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity. Athletes will be going for max calories/reps on these movements but should consider the total amount of rounds in this workout. It’s more impressive for an athlete to have similar scores across all rounds vs widely varying scores due to extremely high, unmaintainable effort in the early rounds and then burnout on later rounds.
Target number of Reps each set: 45+/35+
Minimum number of reps before scaling: 30/20
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity. Athletes will be going for max calories/reps on these movements but should consider the total amount of rounds in this workout. It’s more impressive for an athlete to have similar scores across all rounds vs widely varying scores due to extremely high, unmaintainable effort in the early rounds and then burnout on later rounds.
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps