We have all come out the gates hot and gone 0 to 100 real quick in a workout, and then right around the three-minute mark, look at the clock and say “Why did I do that?,” or “This is not going to end well,” or maybe even used a few other other expressions and choice words that I cannot repeat here….

The next time you start a workout that calls for a certain number of rounds for time – put your ego aside and start the workout at 65 to 70% of your output. I know it seems counterintuitive to move slower off the start than you can and want to, it will keep you in the game for the long run, not only conserving your precious energy, but also allowing you to get further into the AMRAP or clock a faster time overall – both of which increase your power output.

“But Ricky, that is way too much time to waste on moving more slowly than I am able, so many people will pass me,” you say. My response will be, “That is okay, it’s not about them, it’s about you.” And I will almost guarantee you that your time will be much faster due the fact that you will be more focused and ready to tackle each round. With your old strategy, you weren’t able to maintain that pace and slowed to a crawl. And you were probably wasting 30 to 45 seconds of rest in transition anyway. ;).

via Start Slower to Finish Faster

Warmup
0:00 – 10:00
Jump Rope/Quick Feet 3 minutes
Instructor Mobility

Strength
30 minutes (15:00 – 45:00)

A. 15:00 – 27:00
4x E3MOM

Level 4

8 Front Squats at 155/95
16 alt Beast to Crab Reach
Rest

Level 3

8 Front Squats at 135/85
16 alt Beast to Crab Reach
Rest

Level 2

8 Front Squats at 105/65
8/8 Crab Reach
Rest

Level 1

8 DKB Box Squats (sit on the box, don’t just touch it)
6/6 Crab Reach
Rest

B. 30:00 – 42:00
4x E3MOM

All Levels

8/8 Reverse Lunges
12 Ring Rows

L3/4 – farmer hold, elevate the front foot on a low box (6″ or 45# plate), step back off the box until the knee touches and then return
L2 – farmer hold or goblet
L1 – goblet or bodyweight

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Fernet and Coke”

AFAP
20-15-10 Burpees
20-30-40 Alt Single Arm Swings

L4 -24/18
L3 – 22/16
L1/2 – no rx