Warm-Up:
Coach’s

WOD prep:
Practice row, bike and burpees
30 seconds for each. This will help determine your numbers for the WOD.

WOD:
“Fortified” (courage in pain or adversity)
Alternating Minutes for 10 Rounds in 30 minutes
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees 
Minute 3: 15/12 Calorie bike
*Athletes alternate between calories on the rower, burpees and calories on the bike each minute, every minute on the minute (EMOM). You will have the whole first minute to complete a 15/12 Calorie Row, then rest until the top of the next minute. Then you have the whole next minute to complete 15 burpees. Then you have the whole next minute to complete 15 Calories on the bike.

Strategy: Finding a steady pace to stick to for the majority of this workout is the name of the game. The difficulty will undoubtedly increase in the later rounds, but being able to stay calm and keep the heart rate down in the earlier rounds will better guarantee success in the second half of this thirty-minute effort. Quick transitions to gain back precious seconds and allow athletes to work for the full minute each round. Fast is smooth, smooth is fast.

Scaling: These numbers are meant to be challenging, but ideally something that you can complete between 30-50 seconds each round. Some modification options would be to bring the rep numbers down to somewhere between 10-15, to make each minute 30 to 45 seconds on and 15 to 30 seconds off, or to bring down the total number of rounds. It is better to pick a modification from the beginning and stick to it than it is to modify in the middle of the workout.

Post WOD:
Foam roll for 5 minutes

CFS Brief:
Day 32 WLC