On a 3:00 Clock,
Minute One: Concept2 Row (Maximum Calories)
Minute Two: Burpees (Maximum Repetitions)
Minute Three: Double Unders (Maximum Repetitions)
Rest up to 3:00 between rounds and complete 3 rounds (rest depends on class size)
Rest as needed then,
Every Minute On The Minute (EMOM) for 10 Minutes,
Add One Hang Power Clean (See note on weight below)
Note: On the Evolution A your score each round is the total number of repetitions (or calories) achieved and athletes will keep a running total each round.
On Evolution B, athletes can pick their weight but must maintain the same weight the entire workout. Round 1 is 1 rep, round 2 is 2 reps, etc. Your score is your weight times the number of rounds completed. A great goal is 135 + for men and 85 + for women.
8AM Strength / Olympic Lifting
4PM Workout of the Day