This monostructural couplet comes with a built in 1:1 work rest ratio. You want to find a scaling on the double unders that gets you on the rower with at least 30 seconds to sprint. In the coach led practice round, if you are not on the rower starting to pull with at least 30 seconds remaining, the coach will have you scale the volume of double unders. Athletes proficient in double unders will shoot for 30 reps unbroken each set, while those without DU mastery may be nudged by the coach to 20 reps each round or a set number of single unders. This will certainly get spicy fast, so ensure that you don’t let the rest period pass you by without intentionally taking deep belly breaths and trying to get the heart rate down before the start of the next bout. Your score is total calories rowed across all 6 rounds.
On the 3 minute mark for 6 rounds:
30 double unders
Max calorie row to the 90 second mark
Post total calories rowed across all rounds and any scaling