”Hot Sauce”
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats 35/24

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats 43/29kg

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats 52/35kg

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats 60/40kg

In this interval-style workout, the weights on the overhead squats increase with each round as the calories on the rower and burpees decrease. Burpees are lateral over the erg, with no need for athletes to stand to full extension when jumping over. Athletes should be capable of performing at least 25, 20, 15, and 10 repetitions unbroken respectively at each barbell in order to hit the correct stimulus. We want athletes to reach the barbell on each round. One option is to bring down the repetition number is order to achieve this. We can also have athletes move to the barbell with :45 seconds remaining with each round no matter where they are on the burpees. Four scores today, which are the total overhead squats from each round. If short on equipment, stagger athletes on opposite 3 minute windows. Partners will help change out weights in this scenario if also sharing barbells.