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The Athlete Program: Workout #38


Our weekly series from The Athlete Program provides a snapshot of some of the workouts #TeamTAP follows for a taster of what it’s like if you were to subscribe to their program. 

WEEK 38: From the Elite Program


Mixed intervals over 15 alternating rounds

(each within a two minute window)

Round One

10-15cal row + 10-15x thrusters (40/30kg)

Round Two

12-20x burpee box jump overs (24/20”)

Round Three

100x double unders*

*If required, scale to...

Single unders, but increase the reps to 150

A functional fitness workout with extra variety

The idea of this workout is to get gassed. A two minute window may seem like a long time compared to an EMOM, but the calories/reps for each round should be adjusted so that they take 90secs minimum, at least for the first three-to-six rounds. 

The upper and lower body will feel taxed quickly through this WOD. Pick a tough but maintainable rep range, and move steady. 

Workout Considerations

To account for transitions and at least a small breather, athletes are encouraged to stick to a 01:40 cut-off inside each window, at least for the first few rounds, which may require some scaling of weight or reps. Rowing and thrusters is considered by many to be a classic combo in CrossFit thanks to the named workout, “True Grit”, which is a CrossFit Mayhem Benchmark WOD.

Follow that 2-minute duo with burpee box jump overs, and it becomes clear to see why moving steady is key to a successful performance in this workout. It is all-too-easy to jack the heart rate, and very difficult to lower it again without dropping the rep scheme.

For those efficient with a rope, the double unders might be considered the easier of the three 2-minute windows, and going unbroken will obviously invite a longer rest before returning to the rower for the next round. Make no mistake, this workout is hard work.


About TAP Tuesdays

Each week, Libby Bearman of #TeamTAP will deliver workouts and training tips straight from the experienced coaches who make up The Athlete Program, a structured fitness training program created to help both seasoned pros and those new to competing reach their true potential in fitness.

Follow The Athlete Program on Instagram and Facebook, or get in touch about programming here.



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Tagged with: Progenex workout the athlete program tap metcon thrusters row double unders box jump overs

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