Charith......Being chased by Diana!!
Pic: Angela Clancy.

Smorgasbord of WoDs:

"A Trio Of Delights"

For Distance:

4 Minutes Concept2 Rower or Air Assault Bike

REST 4 Mins....

For Total Reps:

"Tabata" Dumbbell Thrusters

REST 4 Mins....

For Time:

Run 1 Mile

Working in intervals allows us to push that intensity level higher than usual compared to if this was all done back to back without any breaks. We are giving you 1:1 work-to-rest ratios to help you remain fast & intense during the efforts. If you believe at any stage it wasn't enough work then simply put you did not try hard enough!
Whether you are on the rower or the bike push hard for all of the 4 minutes and claim as many metres (miles on the bike) as possible. This would be best aimed at a similar rate you would be attempting a 1km Row TT.
On the Tabata YOU choose the loading. Choose a weight that will allow you to keep moving on all intervals. (Note: A standard 'Tabata' interval consists of 20 Seconds of max effort work followed by a 10 Second rest. The whole piece is 8 intervals long lasting just 4 minutes. How hard can 4 minutes be hey??
Lastly on the run (Two laps of the city block + the china town lane loop) push hard on the pace and don't allow yourself to be caught walking. Make the pace hurt mote than you'd like to!
This is all about removing yourself from the idea of pacing today. Today lets get after it!!
Hold the standards. Form is priority as always.
Scale as needed.

Post Distance on rower/bike. Your total reps on the Tabata, & your run time to Beyond The Whiteboard.

Embrace the hard parts of your WoD & crush them!!