For Time:

Buy In: 30cal Row

Then, 3 Rounds:
30x Double Unders
9x Overhead Squats (115/95#)

Rest: 3 Minutes

Then, 3 Rounds:
30x Double Unders
6x Front Squats (155/115#)

Rest: 3 Minutes

Then, 3 Rounds:
30x Double Unders
3x Back Squats (185/135#)

Cash Out: 30cal Row

Scaling Options:

Intermediate:

• Replace double unders with 60 single unders.

• Use a lighter weight for overhead squats (95/75#).

• Use a lighter weight for front squats (135/95#).

• Use a lighter weight for back squats (175/115#).

Beginner:

• Replace double unders with 40 single unders.

• Use a lighter weight for overhead squats (65/55#).

• Use a lighter weight for front squats (115/75#).

• Use a lighter weight for back squats (155/95#).

Note: If no rower is available, substitute with 30 burpees for both the "Buy In" and "Cash Out" portions of the workout.

Strategy:

1. Smooth is Fast: Focus on maintaining a smooth and consistent pace on the rower and the double unders. Use an efficient rowing technique and find a rhythm to keep a moderate intensity without burning out too quickly. Similarly, on the double unders, prioritize smooth and efficient jumps, aiming for unbroken sets when possible. This approach will help you conserve energy and prevent unnecessary fatigue.

2. Unbroken Sets on the Rope: When performing the double unders, finding a balance between speed and efficiency is crucial. Find a pace that maintains control and accuracy throughout the double unders. While it may be tempting to rush through the sets, it's often more beneficial to slow down slightly and complete each set unbroken. This strategy helps avoid trip-ups and unnecessary breaks, improving overall time.

3. Manageable Squat Sets: As you progress to the squats, it's essential to approach them with a strategy that ensures you can maintain good form and keep moving efficiently. Start each set with a weight and rep scheme that you can handle comfortably. As fatigue sets in, break the squats into manageable sets as needed while avoiding excessive rest breaks. Prioritize proper technique and breathing to sustain your energy levels.

4. Utilize Rest Periods: Take full advantage of the designated 3-minute rest periods. Use this time to settle your heart rate and breathing, focusing on deep breaths and active recovery. Allow your body to recover as much as possible within the given time frame to maximize your performance in the subsequent portions of the workout.

   Remember, this strategy is a general guideline, and individual preferences and fitness levels may require adjustments. Listen to your body, adapt the pacing to your capabilities, and make necessary modifications to ensure safety and optimal performance throughout the workout.