Small
The Heroes
Workout description
3 Rounds for Time: - 1000 meters Row - 50 Burpees - 50 Box Jumps (24/20 in) - 800 meters Run
Warmup:
10
min
Equipment:
Plyometric Box, Row Erg
Cooldown:
5
min
Modality:
Endurance, Gymnastics
Coaching notes
This 3-round workout is a comprehensive test of endurance and strength! Start with the 1000-meter row to kick off your cardiovascular system, focusing on a strong pull and steady pace. After the row, dive into 50 burpees—aim for quick transitions while maintaining form to keep your heart rate up. Next, tackle the 50 box jumps, landing softly and using your arms for momentum.
Small
The Heroes
Workout description
3 Rounds for Time: - 1000 meters Row - 50 Burpees - 50 Box Jumps (24/20 in) - 800 meters Run
Warmup:
10
min
Equipment:
Plyometric Box, Row Erg
Cooldown:
5
min
Modality:
Endurance, Gymnastics
Coaching notes
This 3-round workout is a comprehensive test of endurance and strength! Start with the 1000-meter row to kick off your cardiovascular system, focusing on a strong pull and steady pace. After the row, dive into 50 burpees—aim for quick transitions while maintaining form to keep your heart rate up. Next, tackle the 50 box jumps, landing softly and using your arms for momentum.