Skill first, then external loading, then the “gasser” (AKA the thing that brings the suck factor into the workout). Rest and repeat to find your max sustainable pace. It’s a simple recipe that can be used over and over with nearly infinite applications.

By front-loading the skill component at the start of each cycle we aim to set-up newer & beginner athletes with enough rest to practice the skill of simply jumping intentionally with proper position & cadence, to put intermediate athletes in a position to succeed with bigger sets of DU under gradual fatigue, and to challenge advanced athletes to make every round unbroken or close to it.

The swings start heavier and with more volume, but are of course, scaled in the gym to appropriate levels in order to maintain the intended stimulus & timing of transitions. Hinging counterbalances yesterday’s volume of “Cindy” squatting — and the overhead component is a nice compliment after Monday’s upper pushing & pulling (i.e. you use the same parts with USING the same parts).

And what IS the intended stimulus for Tuesday exactly? Assuming your rowing technique is safe and solid let’s call it “There’s no way I’d want to do a seventh round” — if you’re saying that at the end then you probably did it correctly…

WOD For 04-23-19:

6 Cycles of 2:00 Work / 2:00 Rest For MAX CALORIES Rowed:

40 Double Unders

15 KB Swings @ 70/53 lbs


*Score = total calories rowed after 6 cycles.