You Only Live Twice

P6 CrossFit – CrossFit

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Warm-up (No Measure)

1. Banded 5s

2. Movement Prep/Activation and Increasing Heart Rate

3 Rounds

1:30 easy Row (OR 1:30 jog)

5 Inchworm

5 Deep lunge, Elbow to floor stretch (R/L)

5 Bottom half burpee

3. Workout Prep

2 rounds

150m Row Fast (OR 150m Jog)

4 Burpees

rest 30 secs between rounds –

You Only Live Twice (Time)


10 sets:

*new set every 2:30*

300m/250m Row

10 Lateral Burpees Over the Rower (or Over a Dumbbell)

Athletes Notes


Target Time each set: 1:45-1:55

Time Cap each set: 2:00


These are quick rounds in a short time window so the row must be a fast pace but not too fast so that you can’t get off the rower and do burpees.

This is another great interval workout that will test not only your sprint ability but your long term capacity.

Setting the pace and maintaining is what we are looking for in this workout. Push to hold on!


Row: The row should be fast but not a max effort. Get the fan rolling off the start then settle into a 85-90% effort. Cruise the last few meters to taper down the heart rate before stepping off. Goal is sub 1:00 on the row.

Lateral Burpee Over the Rower: These should be very smooth and quick. Stay low to the ground and make sure to breathe. Goal is sub 40 seconds on the burpees.


The SCALING aim is to maintain high intensity on the rower while being able to push on the burpees.

Scale to finish near the target score:

10 Sets

*New set every 2:30

250m/200m Row (OR 250m Run)

8 Lateral Burpee Over Rower (OR over dumbbell)

Deadlift (6×6)

6×6 @70-75%



4-5 rounds

10 tempo push-ups (2:0:2:0) (perfect form)

10 tempo body weight rows (2:0:2:0 (bar on rig – perfect form)

10 double dumbbell lying tricep extension

10 double dumbbell bicep curls

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