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At Home Workout

“Triple 3”

For time:
3k row (or 6K bike)
300 double-unders
3 mile run

Workout Notes

Take a trip down memory lane to the 2014 Crossfit Games. Rich Froning may have walked most of the last three miles, but CFD members will show no such weakness. In all seriousness, this will be quite a bit of volume. This workout is pretty straightforward, but don’t underestimate its difficulty. Feel free to attack the workout “as written,” but be open about taking a different approach. A great option would be a partition style workout: one kilometer row, one-hundred double-unders, and a one mile run for three rounds. You get the same amount of work done, but benefit from moving more frequently between movements. Plan for this workout to take anywhere from thirty minutes to an hour: choose a sustainable pace on the rower, break up the double-unders with short breaks, and finish the three-mile run with whatever energy you have left. If this workout seems daunting, talk to a coach about other scaling options. There is a version of “Triple 3” for everyone!