5 Key Points for 24.2

Got Dubs?

• Long time frame, but this will come down to your dubs. Even a much faster row pace and quicker deadlifts will not make up as much time as double unders will. If this is your jam then go for big sets, but always remember to breathe and stay calm.

Row, Row, Row your boat

• The hardest rows to pace will be the first 3-5 rounds. You start on the row and even a few rounds in you won’t be hurting at a high level yet. A good reference point is to start at a pace of 15 seconds above your max 500m row pace. If you have rowed a max effort 500m row in 1:30 then 1:45 pace is a solid strategy. Coming out hot can blow you up if you are not mindful.

Grip it and Rip it

• Unbroken, 5/5, singles…won’t matter too much in this one as long as this weight is moderate to light for you.

Whiplash

• It is easy once you mess up once on dubs to just keep messing up. If you trip, relax. Take a breathe and focus on the next set.

First half, back half

• A lot of people are gonna be on a hell of pace in the first ten minutes…who can maintain in the back half?

24.2

AMRAP 20:

300m Row

10 Deadlift @185/125

50 Double Unders

*Workout within the workout: look at the clock and try to stay as consistent as you can for round to round.

*Mindset from the start: it’s 20 minutes, stay calm and WOD on.

Warm-up:

3 Rounds:

150m Row (at 25 seconds above 500m, at 20 seconds above 500m, at 15 seconds above 500m)

5 Deadlift @95/65-135/95

25 Double or Single Unders