8 Rounds...one person works at a time
Partner 1: Beginning 4 strokes of Sprint Start
- 1/2 stroke
- 1/2 stroke
- 3/4 stroke
- Full stroke
Partner 2: 3 Burpees
Switch positions after 8 Rounds and complete 8 more Rounds
Skill: Sticky Catch Drill
2 Rounds for Time.
- Partner 1: Row 500m
- 50 See-Saw Thrusters
- 50 See-Saw Pull Ups
- 50 See-Saw Push Ups (or Handstand Push Ups)
- Partner 2: Row 500m
The warm up and skill of this workout is dedicated to the front end of our stroke. Getting a powerful jump off the footstretchers at the catch position is where your power starts. The Sticky Catch Drill is helpful to find what a solid posterior chain feels like. The beginning of this video shows the Sticky Catch Drill in action!
The workout is run off another clock. At 3, 2, 1, Go... partner 1 rows their 500m. Then both athletes grab a barbell/kb/db and switching every rep (hence the "see-saw" style) complete each thruster, then each pull up and each push up at which point partner 2 completes their 500m to end the round. The next round is run the same as the first. The Intervals:Distance setting can be used on the monitor where the distance is set to 500m with undefined rest time.
Post overall time to comments.