CrossFit Hakkapeliitta – CrossFit
Metcon (Time)
RXD
80 Double Unders
800m Bike
80 Double Unders
500m Row
80 Double Unders
800m Bike
FITNESS
80 Single Unders
800m Bike
80 Single Unders
500m Row
80 Single Unders
800m Bike
*coaches use 3/15 plan
Workout Brief
Monostructural triple today. The meat is really in the Double Unders, and the running and biking are there to make it harder to do more double unders. Being able to string double unders together in big sets like this, while being super fatigued, is a skill.
Rxd: If you are skilled with Double Unders, do as big of sets as possible. For those who are unable to get a lot of double unders in a row, just yet, focus should be on keeping rest short between sets. To scale the Double Unders, either decrease the total amount of reps to 50/60 per round or/and all attempts count as reps. Even if you fail the rep but it was a legitimate attempt, count it.
It is only 800m of Biking and 500m of Rowing. While people may feel exhausted during the workout from the double unders, push the bike and hang in there with a solid pace for the rowing. We like to brief people to row a little harder than they would like to, and this is usually the right pace for them. Very scientific. ? The great thing about the rower is that you get automatic feedback on how fast/slow you are going, so there is no reason (there are actually many reasons, but these are just excuses) not to be able to hold the same pace across the 500m.
Top performers will most likely get it done around or under 14min.
Fitness: If needed, scale back the runs and rows, but the single-unders shouldn’t be too fatiguing, so make this workout all about the biking and rowing.
Warm Down
f there is any time left, spend a few minutes with a partner mashing out each other’s calves with a rolling hard object.