Get The GOAT

Get The GOAT

This is a cool new format. We might be seeing this a lot over the next few months. It builds! Your first effort is solo and you can’t go out too hard, then you are with a partner (this is a 1:1 work to rest ratio), then with a team of 4 (a 1:4 work to rest ratio). The solo version is below and is the same type of effort. The intensity will get higher and higher. Your speeds and effort will increase.

45 Min max calorie machine. There is two “buy ins”. You must finish the 2 “buyins” first and then whatever time is remaining in 45 min try to get as many calories as possible in that remaining time. The “buy in” was taking teams around 30 min to complete.

Part 1--Solo Buy In:

40 Cal Ski (or any machine)

40 Burpees

40 Cal Bike (or any machine)

40 Thrusters

Once the first person is done on the team of 4 they get started on the next portion. The second person to complete solo will join the first person. The 3rd and 4th teammates to finish will become partners for second part.

Part 2--Partner Buy In:

200 Cal Row (or any machine)

20 Plate Pushes (or 200 Weighted Stepups)

One person will be working at a time. Must complete the row before moving to the plate pushes or step ups. For the rower it typically works best to switch every :45-1:00 until you reach 200 cals.

Once the first partnership finishes part 2, then they can get started on part 3. Once the second partnership finishes part 2, then they can all work together on part 3

Part 3— Team Game

Max calories for remainder of 45 min. You can choose ski or bike or whatever machine you have available. For the ski and the bike teams were switching out every :30. Most teams had around 15-20 min remaining in the 45 min. Top calories were 524 on the ski erg.

Solo Version:

40 Cal Ski (or any machine)

40 Burpees

40 Cal Bike (or any machine)

40 Thrusters

then

1:00 machine/1:00 rest X 7

(around 75% effort)

then

:30 machine/1:30 rest X however many rounds in the remaining 45 minutes

(around 80-90% effort)