05/10/2026
🏁 The Grand Finale: Relay & Grind 🏁
It’s time to empty the tank. This two-part workout is designed to test your pure speed in the shuttle sprints before moving into a high-volume chipper that will challenge your grit.
🏋️ The Workout
25-Minute Time Cap | 2 Separate Scores
Part 1: The Buy-In (Score 1)
10 Rounds for Time (5 each):
100-Yard Shuttle Run
Format: Relay style (Partner 1 goes, then Partner 2 goes).
Part 2: The Chipper (Score 2)
For Time:
100 Burpees Over Rower
Scaled: Step over the rower.
100 Sandbag Ground-to-Overhead
Scaled: Sandbag Cleans (no overhead required; use Rx weights).
100 Calorie Row
Total Time is your second score.
💡 Strategy & Tips
Shuttle Speed: Treat the shuttle runs like a true sprint. Since you get a built-in rest while your partner runs, push the pace as hard as possible to set a fast Score 1.
Steady Transitions: On the burpees and sandbag reps, find a manageable rhythm. These are big sets of 100, so break them down into smaller, consistent chunks (e.g., sets of 10 or 20) to avoid redlining too early.
Finish on the Rower: The 100-calorie row is the home stretch. Keep your powerful strokes consistent and use your legs to drive the finish.
Who’s your partner for the final? Tag them below! 👇
