Conditioning
3 Rounds for Time
500/400m Row
80m Farmers Carry
400m Run
30/22 Cal Echo
30 Box Jump Overs
400m Run
Everyones workout starts on the Rower, Send Fastest off 1st with a 2 min delay
Time Domain: 35:00-38:00
Time Cap: 40:00
Score = Total Time
Stimulus: Aerobic endurance + grip stamina
RPE: 8/10
Strategy: Smooth pacing; consistent run splits; composure in carries.
Stimulus: Aerobic endurance and total-body stamina under load. Sustained output across multiple cyclical efforts with repeated midline engagement from heavy carries.
RPE: 7-8/10
Primary Objective: Maintain consistent pacing across all three rounds with strong, steady effort through each machine and run segment.
Secondary Objective: Hold posture and grip integrity during both carries, minimising breaks and transition time.
