WZA Online Qualifier Workout 6 & 7

Brought to you by Games Athlete and Brute Coach George Sanchez8min AMRAPMax Meter Row Workout breakdown: Time, Length, Equipment needed8 minutesConcept 2 Rower Pacing advice:Row your boat! This workout is all about knowing your ability and riding that threshold line for 8 minutes. Pacing is going to look a little different from athlete to athlete on this as some might consider trying to hold one pace for this entire push and others may set some parameters on working through it in intervals and float around a specific pace. Either way, I would expect most athletes to be thinking about their 2k PR row pace and plan their strategy off of that. A thorough warm-up will be necessary as this is basically like running a mile for time just on a rower. Get nice and sweaty, get your mind ready to push and get after it! Camera setup: Prior to the start of the workout, athletes will be required to pre-set their rower moni- tor in the following way:First, turn the monitor on. Once on, click “Select Workout.” Then, “New Workout”, “Single Time.” Then pre-set the rower to “8:00,” and click the checkbox button.Prior to starting, film the athlete selecting the correct settings on the rower for the 8:00 custom workout. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual dis- tortion these lenses cause. If an athlete needs someone to adjust their camera during the WOD to capture all movements, this is acceptable.Limiters/ sticking points: 

• Declaring and setting an intentional pace

• Consistency through the 2:00-6:00 mark on the clock

  Repeatability: Yes, the recovery off this one should be a doable for most but I would still recommend putting a day or two between efforts. WZA Online Qualifier Workouts 7Death By: E2MO2M8 Burpee Box Jump Overs (24, 20in)8 Hang Power Snatches (115, 80Lbs)8 Thrusters (115, 80Lbs)-Tie-BreakerTotal time on the clock at the conclusion of the athlete’s previous complete round.-Scaled Option8 Burpee Box Jump Overs (20, 16in - May Step-Over) 8 Hang Power Snatches (75, 55Lbs)8 Thrusters (75, 55Lbs)Workout breakdown: Time, Length, Equipment needed:-2:00 time domains on repeat for as long as possible (60min cap). -Barbell w/ listed weights loaded and clips-Plyometric BoxPacing advice:Initial thoughts on this piece is to set a conservative pace that you can sustain for up to 15-20 minutes bearing in mind your rest. It is very tempting to want to get the work done faster to increase your rest each round, and if you do decide that is your strategy then I would recommend practicing that before starting this workout. I picture this workout kind of like a line graph of effort and HR where the more fit you are the more gradual your ramp up will be and the opposite will look very up and down. You should practice some paces of movement in all three movements to figure out how long a round will take you roughly, and where you can/should afford some time to rest within the 24 reps. Round times that are actually slower but more consistent in the first 3-5 rounds will be the athletes that make it the furthest. Burpee box jump overs require constant movement, but the barbell work can easily be broken up into 2 sets to keep things in check and orderly a little bit longer.  Be cautious of those breaks on the barbell though because time can be lost here very quickly and easily. All three movements will challenge breathing mechanics differently so make sure you’re paying attention to this in your warm-up. Be intentional with every breath and every transition and prepare for the long haul. Again, try not to be fooled by the short work and short time domain and picture this workout as a much longer piece where the methodical turtle will win the race and the rabbit will surely fall off. Camera setup: Prior to starting, film the barbell, weights, and box to be used so the weight and height can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running work- out time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.Limiters/ sticking points:-Capacity to breath and remain steady through BBJO-Ability to cycle a barbell under extreme duress -Consciously making the decision to keep movingRepeatability: Yes, although I would try to create the perfect plan and execute it the first time through because this one is going to be a doozy! 1-2 days between attempts.