[CombatYoga]

Me and my riding friend (who happens to be the owner of the CrossFit box I train at) came up with a workout the other day that we call the MotoWOD.
I thought I'd share it on here for those that are interested.

The idea is to force yourself to maintain a pace, but break it up with some nasty lifts that get you off your pace and make you recover.

6000m row
Every 500m, cycle through one of the following:
10 thrusters @ 95#
10 power cleans @ 135#
10 dead lifts @ 185#
10 Kettlebell Swings @ 24 kg

So it looks like this:
row 500m
10 thrusters
row 500m
10 power cleans
row 500m
10 dead lifts
row 500m
10 KB Swings
(continue to 6000 meters on the rowing machine, which is 3 rounds)

We are trying to do this workout once per week.

I don't have our exact times in front of me but will post them when I can.
They hover in the 37-39 minute range.

We just got a new tire that weighs about 300 lbs - thinking to throw 1 tire flip in before each lift.

The key is watching your 500m split time on the rower and trying to maintain that pace throughout the workout, as well as minimizing the time it takes to recover your pace after one of the lifts.

We both race hare scrambles - it is really hard to simulate the adrenaline dump when you have a get off during a race and have to pick your bike up.

If you do this workout, post your time on here, and enjoy!