On the Minute x 9:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

·      Repeat this process for three total rounds (9 Minutes total).

·      If we do not have handstand pushups yet, complete as pike pushups off of the box.


3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

 For athletes who are unable to run, substitutions are listed below: 
Assault Bike: 28/20

Scaling Options: 200m Run

 ·      Keep a running clock, and write down your splits between intervals.

·      Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it.

·      Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

·      Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.


15:00 Light Recovery Bike Focused on recovery today. After our practice rounds, spend 15:00 minutes on the bike followed by mobility to close the session out. We are looking to leave the gym today feeling better than when we came in. Volume is purposely left very light today.

Zachary Hamilton